February 19, 2021

Friday, February 19th 2021

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

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

C. Specific
3 sets
5 Jumping back squats @3sec down + ascending
6/6 bulgarian split squats
8/8 single leg glute bridges

Weightlifting
Metcon (Weight)
Every 3mins for 15mins
5 Back Squats @80%
No rest
3 Kneeling jump to box jump @high

Score: Weight on the barbell

Scaling options
Beginner
Every 3mins for 15mins
5 Back Squats @Ascending

Intermediate
Every 3mins for 15mins
5 Back Squats @80%
No rest
3 Tall box jumps

COMP
5 sets
5 Back Squats @80%
No rest
3 Kneeling jump to box jump
Rest 2-3 minutes

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
6 Thrusters @115/75lbs
12 CTB

Rest 3 minutes

AMRAP 7minutes
12 Thrusters @95/65lbs
12 Cal Row

KG:
52/34
42/30
Score:
1. Rounds + reps
2. Rounds + reps

Scaling Options
Beginner
Amrap 7
6 Thrusters @moderate
12 Ring rows
Rest 3 minutes
Amrap 7
12 Thrusters @light
8-12 Cal Row

Intermediate
Amrap 7
6 Thrusters @95/65
12 Pull-ups
Rest 3 minutes
Amrap 7
12 Thrusters @75/55
12 Cal Row

COMP
As written

Metcon (AMRAP – Rounds and Reps)
Score of 2nd AMRAP

Extra Accessory
Metcon (Time)
Core
Accumulate 2 minutes of L-Sit hold.

Can be hanging, on rings, boxes or parrallettes.