January 11, 2021

Monday, January 11th 2021

Warm-up
A. General
Row 2mins
2 rounds
10/side lying clam shell
10 alternating Cossack squats

B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

C. Specific
6 tempo back squats @30-50% (4.1.X.1)
40sec easy row
6 tempo back squats @ 60% (3sec down)
40sec easy row

Weightlifting
Metcon (Weight)
EMOM 12minutes
Odd: 40sec easy Row
Even: 6 Back squat @70%

Score: Barbell load

Scaling Options:
Beginner:
EMOM 12
Odd: 40 sec easy Row
Even: 3 Back squat @moderate

Intermediate
As written

COMP:
EMOM 12minutes
Odd: 40sec easy ski
Even: 6 Clean @225/155lbs or 70%

Metcon
Metcon (Time)
For time
1-2-3-4-5-6-7-8-9-10
Burpees
DB Clean and Jerk @1×50/35lbs

Rest 1minute

10-9-8-7-6-5-4-3-2-1
Burpees
DB Front Squat @2×50/35lbs

KG: 25/15
Score: Total time, including rest
TC: 18mins

Scaling Options:
Beginner:
For time
10 rounds
4 Burpees
4 DB Clean and Jerk @1 x light

10 rounds
4 Burpees
4 DB Front Squat @2 x light

Intermediate:
For time
1-2-3-4-5-6-7-8-9-10
Burpees
DB Clean and Jerk @1×35/25

10-9-8-7-6-5-4-3-2-1
Burpees
DB Front Squat @2×35/25

COMP:
For time
1-10
Burpees
DB Clean and Jerk @2×50/35lbs
100’ HS walk
10-1
Burpees
DB Front Squats @2×50/35lbs

Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.