December 1, 2021

Wednesday, December 1st 2021

Warm-up
A. General
60sec Row/Bike/Ski
7 Pause Frankenstine Squats @empty bar
10 Rotating T spine squats

B. Mobility
Rotating Hip 90/90
1min

C. Specific
3 sets
4 Front squat 1 & 1/4: ramp up
4/4 bulgarian split squat

Weightlifting
Metcon (Weight)
5 sets
2 Front Squat 1 & ¼ @80% of 1RM Clean

Score: Weight used across each set
TC: 15mins

Scaling options
Beginner
3 sec Pause Front Squat
5×2@Heavy

Intermediate
As Written

COMP
Front Squat 1 & 1/4
5 x 2 @60% of front squat

Metcon
Metcon (Time)
3 rounds for time
12 Front Squat 135/95 lbs
6 Bar Muscle-ups
12 TTB

KG: 60/40
Score: Time
TC: 12 mins

Scaling options
Beginner
12 Front Squat @light-mod
6 Assisted pull-up OR Banded lat pull downs
12 V-up or Knee tuck

Intermediate
3 rounds
12 Front Squat @115/75 lbs
6 Jumping Bar Muscle-ups
8 TTB
*If no TTB- 12 Knees to Chest

COMP
3 rounds
16 Front Squat @135/95 lbs
8 Bar Muscle-ups
16 TTB

Extra Accessory
Metcon (Time)
3 sets
15 V-ups
15 Hollow body rocks
10 V-ups
10 Hollow body rocks
5 V-ups
5 Hollow body rocks

Goal: Core Endurance