April 22, 2022

Friday, April 22nd 2022

Warm-up
A. General
EMOM 4 mins:
Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations
Min 2: Run 100m

B. Mobility
90/90 hip rotations
12 rotations (6/6)

C. Specific
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

This exercise will prime:
1) Ankle mobility
2) Hip mobility
3) Hip stability
4) Foot stability
5) Squat coordination

Weightlifting
Back Squat (Weight)
Back Squat
EMOM 12minutes
Min 1: 1 @ 80%
Min 2: 5 @ 70%
Min 3: 10 @ 50%
Min 4: Rest

TC: 12 min
Score: Weight

Scaling options
Beginner
@ 3 sec down
Min 1: 1 @ Heavy
Min 2: 3 @ Moderate
Min 3: 5 @ Light
Min 4: Rest

Intermediate
As Written

Perform
3 sets
Back squat 3 reps @ 80%
Rest 2 mins
Back squat 8 reps @70%
Rest 2 mins
Back squat 15 reps @50%
Rest 4 mins

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
12 Burpee to 8/6" Target
400m Run

TC: 20 min
Score: Rounds and Reps

Scaling options
Beginner
9 Burpees
200m

Intermediate
9 Burpee to 8/6" target
400m Run

Perform
21 Bench press @50%
15 Burpee to target
9 Cal Echo Bike

Extra Accessory
Metcon
4 sets
8 Bent over row (1 sec at top)
8 DB Pullover (1 sec hold at bottom)
Rest 60-90 seconds