April 14, 2022

Thursday, April 14th 2022

Warm-up
A. General
"Jammin"
Put on the song: "Jamin" by Bob Marley
Start doing jumping jacks, for the whole song. But anytime you hear the word "Jamin" you do a burpee.
3:18

B. Mobility
Ballistic Leg Swings
20 reps per leg
Front to back
Side to Side

C. Specific
2 sets
5/5 frog glute bridge
7/7 RDL + reach
5 Good mornings

Weightlifting
Deadlift (8 x 2 )
EMOM 8minutes
2 reps @ ascending to RPE 8

Scaling options
Beginner
Work up towards a technical lift @RPE 7

Intermediate
As written

Perform
Speed Banded Deadlift
EMOM 12
2 reps @40% + Hard band

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins
6 Burpees
9 Box jumps 24/20"
12 DB hang clean @2×50/35 lbs

TC: 20 min
Score: Rounds and Reps

Scaling options
Beginner
Amrap 20 mins
6 Burpees
9 Plate Jumps @ moderate
12 DB Hang Clean @ 2 x Light

Intermediate
Amrap 20 mins
5 Burpees
9 Box jumps 24/20"
12 DB hang clean @2×35/20lbs

Extra Accessory
Metcon
Practice skipping for 5 mins
-Single unders
-Double unders
-Triple unders