Menu
0 Comments

Wednesday, June 23rd 2021

Warm-up
A. General
2 rounds
30sec Bike/Row/Ski
30secs of 1 air squat every 2,4,6 seconds

B. Mobility
Standing banded psoas march
20 alternating reps

C. Specific
1 Set
-5/5 Airplanes
-10 Jumping squat
-7/7 bulgarian split squats
-3 Back squats @2-10-X-1

Weightlifting
Metcon (Weight)
3 sets
3 Back Squats @80%+ of max Squat
3/3 Back Rack Lunges @65% of Max Squat
15 UB Wall Balls @20/14lbs
Rest 3mins

Score: Weight used across each set on the Back squat
TC: 15mins

Scaling options
Beginner
3 sets
3 Back Squats @Heavy
3/3 Bodyweight lunges
15 Air squats or jumping air squats

Intermediate
As written

COMP
3 sets
3 Back Squats @80%+ of max Squat
Rest 2
3 Back Rack Lunges @70% of Max Squat
Rest 2
6 Squat Clean @60% of Max Squat
Rest 2
15 UB Wall Balls @30/20
Rest 2

Metcon
Metcon (Time)
5 rounds
10 Thrusters @135/95lbs
15 Cal Bike/Ski/Row/400m Run

KG: 60/43
Score: Time
TC: 15mins

Scaling options

Beginner
5 rounds
10 Thrusters @moderate
10 Cal Bike/Ski/Row/200m Run

Intermediate
5 rounds
10 Thrusters @115/75lbs
15 Cal Bike/Ski/Row/400m Run

COMP
3 rounds
100′ Sled push
10 Thrusters @45%
10 Cal assault bike
Rest 5 minutes between each round

Extra Accessory
Metcon (Distance)
Seated High Box Jump
5-5-5-5-5 @As high as possible
Rest as needed between sets

Goal: Reduce load while still working on lower body power

Points of performance:
– Remove your feet from the floor before every jump
– Aim to make your HIPS travel as high as possible in the air