February 23, 2021

Tuesday, February 23rd 2021

Warm-up
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
5/5 Single Arm Bent Over Row

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific
2 sets
5 Banded wall-slides, slow and controlled
3 wall climb
10 HS hold scap push, facing wall
5 Segment power cleans*

Gymnastics
Metcon (AMRAP – Reps)
EMOM 12minutes
Odd: 2-4 Strict HSPU + 4-8 HSPU
Even: 2 Segment Power clean @70%+

Score: Total gymnastics reps + barbell load

Beginner:
EMOM 12
Odd: 2-4 DB strict press + 4-8 DB push press
Even: 2 Segment Power clean @moderate

Intermediate:
EMOM 12
Odd: 2-4 Seated DB press + 4-8 Feet elevated piked hspu
Even: 2 Segment Power clean @70%+

COMP:
EMOM 10
Odd: 4-8 Kipping deficit 12”
Even: 2 Segment Power clean @70%+

Power Clean (6 x 2reps)
Segmented power cleans @70%+

Metcon
Metcon (5 Rounds for reps)
Every 3 minutes for 15 minutes
10 DB Hang Power Clean
10 DB box step ups @24"/20"
10 CTB

Men: 2 x 50lbs DB
Women: 2 x 35lbs DB

KG:
Men: 2 x 22kg DB
Women: 2 x 16kg DB
Score: Time of each round

Beginner:
Every 3 minutes for 15 minutes
10 DB Hang Power Clean
10 DB box step ups @low
10 Jumping CTB
DB@ 2 x light

Intermediate:
Every 3 minutes for 15 minutes
10 DB Hang Power Clean
10 DB box step ups @24/20"
10 Pull-ups
Men: 2 x 35lb DB
Women: 2 x 25lb DB

COMP:
Every 3 minutes for 15 minutes
10 DB Hang Power Clean
50′ DB Front Rack walking lunges
50′ HS walk over ramp
Men: 2 x 24kg KB
Women: 2 x 16Kg KB

Extra Accessory
3 sets
6-8 Tall kneeling Banded Lat pull downs
6-8 Tall kneeling banded Angels