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Thursday, June 24th 2021

Warm-up
A. General
2 rounds
30sec row or bike
30sec Air squat
30sec high box step ups

B. Mobility
B1. Soft Tissue Mobilization Foam roll/Lax ball
Lats, traps, hip flexors
spend 30 sec/body part/side (3mins total)

B2. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
-20sec Hollow rocks
-7 Tall kneeling Banded Angels
-5 Broad jumps
-3 Tempo OH Squat
@ (4.2.X.1)

Gymnastics
Metcon
Candle Sticks

For 10 mins:
Practice The Candle stick progression

Candlestick to pistol
Candlestick (both feet)
Elevated candle stick
Hollow body rocks + Cossack squats

Scaling options are above, built into the progression. This is an inclusive skill session for advanced and beginners alike. However, it will require a higher than regular coach involvement.

Metcon
Metcon (AMRAP – Rounds and Reps)
4 x AMRAP 3mins
15 Overhead Squats @95/65lbs
10 Over-unders @30/24"

2min rest between amraps

Continue where you left off on each amrap for one running score

KG: 43/30
Score: Total rounds + reps
TC: 18mins

Scaling options
Beginner
4 x Amrap 3mins
15 Overhead Squats @light
10 Broad jump + bear crawl back 6/4′
2min rest between amraps

Intermediate
4 x Amrap 3mins
15 Overhead Squats @75/55lbs
10 Over-unders @30/24"
2min rest between amraps

Extra Accessory
Metcon
Reverse Hypers
3 x 15
Rest as needed

Goal: Lower back decompression and strengthening

If you do not have a reverse hyper machine then simply use a band on a GHD