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Monday, July 26th 2021

Warm-up
A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike

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

C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees
3 Squats @Asecending
Tempo 4.1.X.1

Strength
Back Squat (1 Rep Max)
Score: Best Squat
TC: 20mins

Scaling options
Beginner
*Try and have athletes test their squat, but realize that this might be limited by full ROM issues caused by strength &/or stability. If severely limited have this athlete complete the following:
5 x 2 reps @mod-heavy
The goal is to try and increase the athletes ROM with good technique under a mod-heavy load.

Intermediate
As written

COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13minutes
7 Deadlift 225/155 lbs
500m Bike or 250m Ski/Row
7/5 Ring Muscle-ups

KG: 100/70
Score: Rounds + reps

Scaling options
Beginner
Amrap 13
7 Deadlift @light-mod
300m Bike or 150m Ski/Row
7 Ring Rows + 7 Box dips

Intermediate
Amrap 13
7 Deadlift @185/125
500m Bike/Ski/Row
7/5 Box supported Ring Muscle-ups OR
7 CTB + 7 Ring dips
*Athletes can assist with bands if needed

COMP
Amrap 13
7 Deadlift @245/165
500m Bike erg
7/5 Ring Muscle-ups

Extra Accessory
Metcon (Weight)
3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds

Goal: Glute strength-endurance
Hip thrust
– Knee, hips and shoulders are in line at the top.
– Push with the heels, not the toes