January 10, 2021

Sunday, January 10th 2021

Warm-up
A. General
5min Row/Bike/Ski/Run
At the top of each min: 3-5 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
Post chain activation

2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat

Metcon
Metcon (Time)
3 rounds
20 KB swings @32/24kg
100 Double-unders
20 DB Thrusters @2×50/35
100 Double-unders
20 Alternating DB lunges @2×50/35

KG: 22/16
Score: Time
TC: 20 minutes

Scaling Options:
Beginner:
3 rounds
20 KB swings @moderate*
100 Single unders
20 DB Thrusters @mod-Heavy
100 Single unders
20 Alternating DB lunges @Thruster weight
*Athletes can do russian swings to decompress the low back.

Intermediate:
3 rounds
20 KB swings @24/16kg
100 Double unders
20 DB Thrusters @2×35/25
100 Double unders
20 Alternating DB lunges @2×35/25

Weightlifting
Metcon (Weight)
EMOM 12minutes
1. 12 Slam balls
2. 5 box jumps @ 34"/28"
3. 1-1-1 Concentric Deadlift @ascending

Score: Barbell load

Scaling Options:
Beginner:
EMOM 12
1. 12 Slam balls
2. 5 box jumps @ high
3. 3 Deadlift @moderate

Intermediate:
EMOM 12
1. 12 Slam balls
2. 5 box jumps @ 30/24"
3. 1-1-1 Concentric Deadlift @ascending