May 4, 2021

Tuesday, May 4th 2021

Warm-up
A. General
3 rounds
30sec Row or Bike
30 sec Rotating Scorpions

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
2 sets
10 Prone W-Y
3 push-up to downward dog
5 Burpees

Weightlifting
Metcon (AMRAP – Reps)
Every 3mins for 9mins
10 Bench Press @60%
30 sec Max burpee box jump overs 24/20"

Score: Total reps on the burpee box jump overs

Scaling options

Beginner
Every 3mins for 9mins
10 Light Benchpress/Push-ups
30 sec max burpees or Max tall kneeling med ball toss against the wall:

Intermediate
As written

COMP:
3 rounds
10 Bench Press @50% of 1RM
5 Slam balls
30 sec max Burpees over wall
Rest 2 minutes

Metcon
Metcon (AMRAP – Rounds and Reps)
4 x AMRAP 5minutes
10 Alternating Pistols
15 Abmat sit-ups
30 Double unders
Rest 2min b/w each amrap

Score: Total rounds + reps. Athletes will keep one continuous score, continuing where they left off on each amrap.

Scaling options
Beginner
4 x amrap 5
10 Alternating High box step ups
10-15 Abmat sit-ups
30 Single unders attempting a DU every 10 reps
Rest 2min b/w each amrap

Intermediate
4 x amrap 5
10 Box elevated pistols
15 Abmat sit-ups
15 Double unders
Rest 2min b/w each amrap

COMP:
4 x amrap 5
10 Alternated Pistols
15 GHD Sit-ups
30 Double unders
Rest 2 b/w each amrap

Extra Accessory
Metcon
Side lying DB external rotation
2 x 15/arm

or

Murph prep:
5 unbroken sets
5 strict pull-ups + 10 kipping pull-ups

Strength phases also mean a lot of pre-hab exercises. Please do them, they are important.