April 1, 2021

Thursday, April 1st 2021

Warm-up
A. General
Row 250m
20 Banded good mornings
Row 250m
Single arm press + DB windmill
5+5/side

B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction

C. Specific
3 sets
10 Banded Good mornings
5 HR push-ups
10 pause ring rows
30sec Double unders

Metcon
Metcon (Time)
On a continuously running clock:

0:00
For time
100 Kettlebell swings 32/24kg
*Every time you put the kb down complete 10 Ring dips

Metcon (AMRAP – Rounds and Reps)
15:00
AMRAP 10minutes
8 CTB
12 Box jumps 24/20"
10 DB hang cleans 2×50/35lbs

Kg: 22/16
Scores:
1. Time
2. Rounds + reps

Scaling options
Beginner
0:00
For time
100 Russian Kettlebell swings @moderate
*Every time you put the kb down complete 10 box dips

15:00
AMRAP 10
8 Ring rows
12 Box jumps @moderate
10 DB hang cleans @2xlight

Intermediate
0:00
For time
100 Kettlebell swings @24/16 Kg
*Every time you put the kb down complete 10 Feet supported Ring dips

15:00
AMRAP 10
8 Pull-ups
12 Box jumps @24/20"
10 DB hang cleans @2×35/25lbs

Extra Accessory
Metcon
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions