June 9, 2021

Wednesday, June 9th 2021

Warm-up
A. General
Row 150m
10 Wall balls
Row 200m
25′ Banded Monster Walk

B. Mobility
90/90 hip rotations
60sec

C. Specific
2 sets
7/7 single leg glute bridge
5 jumping squat with empty bar @3sec down
3 Tall Box jumps

Strength
Metcon (Weight)
Every 2 mins for 8minutes
1- 3-5 Back Squats @80%+
2- 10 Jumping Squats 45/35lbs

KG: 20/15Kg
Score: Weight used on the back squat across each set
TC: 8mins

Scaling options
Beginner
Every 2 mins x 4 rounds
1- 3-5 Back Squats @moderate + 3sec down
2- 5-7 Jumping Air Squats @3sec down

Intermediate
As written

COMP
2 x 3 rounds
3-5 Back Squats @heavy
Rest 2
10 Jumping Squats @15%
Rest 90 sec"

Metcon
Metcon (7 Rounds for reps)
Every 3 minutes for 21 minutes
14 TTB
7 OH Squats 135/95lbs
200m Run

KG: 60/42
Score: Time of each round (7)

Scaling options
Beginner
Every 3 minutes for 21 minutes
10-14 V-ups
5-7 OH Squats @moderate
100m Run

Intermediate
Every 3 minutes for 21 minutes
14 Toes to eye level
7 OH Squats @115/75
100-200m Run

COMP
As written

Extra Accessory
Metcon
3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec