January 14, 2021

Thursday, January 14th 2021

Warm-up
A. General
Tabata
– Plank plate jumps
– Plate ground to overhead

Tabata
– Plank Plate Drag
– Burpee to trap-3 raise

B. Mobility
Half kneeling hip flexor stretch*
3 sets of 5 reps w/ 7 sec hold contraction

C. Specific
3 sets
20sec plate hops
5/5 Farmers press*
10 Piked feet raises**

*
**

Gymnastics
Metcon
5 sets
10 Beat swings
20sec Body tighteners
10sec L sit hold

TC: 15mins

Scaling Options:
Beginner:
5 sets
5 Beat swings
20sec Body tighteners
10sec Hand plank

Intermediate
5 sets
5-10 Beat swings
20sec Body tighteners
10sec Tuck sit

Metcon
Metcon (Time)
For time
50-40-30-20-10 DB Lunges @2×50/35lbs
100-80-60-40-20 Double unders

KG: 22/16
Score: Time
TC: 15mins

Scaling Options:
Beginner:
5 rounds
20 DB lunges @light
40 single unders

Intermediate:
For time
50-40-30-20-10 DB Lunges @2×35/25lbs
50-40-30-20-10 Double unders

Extra Accessory
Metcon
3 sets
10 Banded Y
10sec hold at peak contraction
Rest 60 seconds

Goal: Shoulder stability