February 15, 2021

Monday, February 15th 2021

Warm-up
A. General
Amrap 5mins
40sec Row/Bike/Run
15 Air squats
3 Burpees

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
Build to a heavy 3-5 Front squats*
Between each set:
7/7 Banded side steps
5/5 bulgarian split squats
*From the floor

Metcon
Metcon (Time)
For time
15 Front Squat @135/95lbs
10 Bar facing burpees
12 Front Squat @155/105lbs
10 Bar facing burpees
9 Front Squat @185/125lbs
10 Bar facing burpees
6 Front Squat @205/145lbs
10 Bar facing burpees
3 Front Squat @225/155lbs
10 Bar facing burpees

KG:
Men 60-70-84-92-102
Women 42-48-56-66-70
Score: Time
TC: 10mins

Scaling Options:
Beginner:
For time- From the rack
15 Front Squat @light
10 Burpees
12 Front Squat @light-mod
10 Burpees
9 Front Squat @moderate
10 Burpees
6 Front Squat @mod-heavy
10 Burpees
3 Front Squat @heavy
10 Burpees

Intermediate
For time
15 Front Squat @95/65
10 Bar facing burpees
12 Front Squat @115/75
10 Bar facing burpees
9 Front Squat @135/95
10 Bar facing burpees
6 Front Squat @155/105
10 Bar facing burpees
3 Front Squat @185/125
10 Bar facing burpees

COMP:
For time
15 Front Squat @135/95
15 Bar facing burpees
13 Front Squat @155/105
13 Bar facing burpees
11 Front Squat @185/125
11 Bar facing burpees
9 Front Squat @205/145
9 Bar facing burpees
7 Front Squat @225/155
7 Bar facing burpees
*Last bar MUST be 70% or less than you 1RM Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 Power Snatch @115/75lbs
10 TTB
10 Box Jumps @24"/20"

KG:52/34
Score: Rounds + reps

Scaling options:
Beginner
Amrap 10 Minutes
10 Power Snatch @light
10 V-ups or sit-ups
10 Box Jumps @low

Intermediate
Amrap 10 Minutes
10 Power Snatch @75/55
10 TTB
10 Box Jumps @24/20

Extra Accessory
Metcon (Weight)
Core

Half kneeling landmine twist
3 x 8/side
Rest 60 seconds between sets

Can be performed the same way holding a plate with arms extended.