January 5, 2021

Tuesday, January 5th 2021

Warm-up
A. General
EMOM 4 minutes
odd- Single or Double unders
Even- 30 seconds "heel toe walk"

B. Specific
2 rounds
25ft of lateral in and out ladder drill*
7 Pause air squats

*If no ladders or with restrictions, have athletes do this in place over a line or crack in the matts.

Plyometrics
Metcon (Distance)
Jump over Hurdles
6 x 6

Setup PVC pipe on top of box (for safety)

Score: Max height
TC: 6mins

Scaling Options:
Beginner:
Box jump
6 x 6
*Work on reloading in the bottom. Rebounding and reloading are different. Reloading, the athlete will have tangible control of their weight distribution. Landing from toes to heel, loading the post chain at this point, then right back into an explosive jump from heel to toe.

Intermediate:
As written

COMP:
Jump over box
6 x 6 reps

Metcon
Metcon (AMRAP – Rounds and Reps)
4 rounds

AMRAP 2minutes
3,6,9,12,15…
Thrusters @95/65lbs
Bar facing Burpees

Rest 2 minutes

400m Row for time

Rest 1 minute

Metcon (Time)
KG: 42/30
Score:
1. Total rounds + reps
2. Time of the best row
TC: 28mins

Scaling Options:
Beginner:
4 rounds
Amrap 2
3,6,9,12,15…
Thrusters @light
Burpees
Rest 2 minutes
200m Row for time
Rest 1 minute

Intermediate:
4 rounds
Amrap 2
3,6,9,12,15…
Thrusters @65/45
Burpees over the bar
Rest 2 minutes
200-400m Row for time
Rest 1 minute

COMP:
As written

Cool down
Metcon
A. Bike 800m or Row 300m
B. Foam roll quads and hip flexors
60seconds/side