April 7, 2021

Wednesday, April 7th 2021

Warm-up
A. General
2min Row @easy-moderate
30sec Banded T pull aparts
30sec Air squats

B. Mobility
90/90 hip rotations
60sec

C. Specific
2 sets
10 Banded OH squats
10 single leg glute bridge
5 Tempo squat with empty bar @3sec down

Weightlifting
Overhead Squat (4 x 10 @RPE 8, across)
Rest 60-90 seconds between sets

Score: Weight used across each set
TC: 12mins

Scaling options
Beginner
4 x 5 @Tempo 3.1.X.1
Rest 60-90 seconds between sets

Intermediate
As written

COMP:
Unstable Overhead Squats
4 x 6 @RPE 8, accross
Rest 60-90 seconds between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
80 Double unders
40 Wall Balls 20/14lbs
40 TTB

KG: 9/6
Score: Total rounds + reps

Scaling options
Beginner
Amrap 14
80 Single unders*
40 Wall Balls @light
40 Straight leg sit-ups or V-ups
*Attempt a double under every 20 reps

Intermediate
Amrap 14
40 Double unders
40 Wall Balls @20/14
20 TTB or 40 Toes to eye level

COMP:
Amrap 14
80 Double unders
40 Wall Balls @30/20
40 TTB

Extra Accessory
Metcon
3 sets/side
8 Explosive Landmine Press
8 Explosive Unilateral row on bench

If you do not have a landmine you can place a BB in a corner of a wall OR by stacking plates to create a corner.