June 3, 2021

Thursday, June 3rd 2021

Warm-up
A. General
3 rounds
30sec Row or Bike @increasing intensity on each min
30sec Air squats

B. Mobility
World’s greatest Stretch
10 reps per side

C. Specific
3 sets
5/side Bulgarian split squat wall ball*
10 Alternating Curtsy lunges
100m Machine

*A typical bulgarian split squat set up in front of a wall performed with a medicine ball as a wall ball. Don’t worry about reaching a specific height. Have athletes start lower and progress higher as needed. This is done to establish a base.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25mins
40 Wall Ball 20/14lbs
40 DB Front rack Lunges 2×50/35lbs
40 Cal Bike/Row/Ski

KG:
9/6
22.5/15
Score: Rounds + reps

Scaling options
Beginner
AMRAP 25mins
30 Wall Ball @light
30 DB Front rack Lunges @2xlight
20 Cal Bike/Row/Ski

Intermediate
AMRAP 25mins
40 Wall Ball 20/14lbs
40 DB Front rack Lunges @2×35/25lbs
40 Cal Bike/Row/Ski

Cool down
3-4 minutes on bike or rower

Scorpion stretch
2x30sec/side

Iron Cross Stretch
2x30sec/side