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Monday, July 12th 2021

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Air squats
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
30sec Row/Bike/Run/Ski @ Hard

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

C. Specific
1 set
10/10 Banded monster walks
10 Med ball glute bridge abductions*
10 Back squats @ 3sec down
*

Weightlifting
Metcon (Weight)
5 sets
3 Paused Back Squats* @Heavy
10 Cal Assault Bike Sprint
Rest 2 minutes

*2 sec pause @just above parallel on the way down

Score: Weight on the squat
TC: 20mins

Scaling options
Beginner
5 sets
3 Back Squats @Heavy + 3sec down
6-8 Cal Assault Bike Sprint
Rest 2 minutes

Intermediate
As written

COMP
5 sets
3 Paused Box Squats*
Rest 20 sec
100m Sled push Sprint
Rest 2-3 minutes

*2 sec pause just before touching the box

Metcon
Metcon (4 Rounds for reps)
4 rounds of

2minutes max reps Squat Clean 225/155lbs

Rest 1 between each amrap

KG: 100/70
Score: Total reps
TC: 11mins

Scaling options
Beginner
4 x Amrap 2
Max Squat Clean @Heavy
Rest 1 between each amrap

Intermediate
4 x Amrap 2
Max Squat Clean @185/125
Rest 1 between each amrap

COMP
4 x Amrap 3
Max Squat Clean @245/165
Rest 2 between each amrap

Extra Accessory
Metcon
Good morning
3 x 10 @RPE 8/10
Rest 60 seconds between sets

Goal: Post chain strengthening

As you perform the movement, think about moving the hips back rather than moving the shoulders forward

Every rep must look good, spine remaining neutral.