December 24, 2021

Friday, December 24th 2021

Warm-up
A. General
3 sets
60sec Bike or Row @ nose breathing
30sec Air squats
30sec low box jumps

B. Mobility
Foam Roll Lats
30 sec/side

C. Activation
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Reverse Back rack Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1" above the floor

Strength
Front Squat (1 rep max)
Score: Max weight
TC: 15mins

Scaling options
Beginner:
Practice movements in sets of singles and doubles.

Intermediate, COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
15 HSPU
15 DB Hang cleans @2×50/35 lbs

From 3:00-6:00
2 rounds of:
18 HSPU
18 DB Hang cleans @2×50/35 lbs

From 6:00-9:00
2 rounds of:
21 HSPU
21 DB Hang cleans @2×50/35 lbs

Etc., following the same pattern until you fail to complete both rounds. Once you fail to complete both rounds, continue with this workout as an Amrap until the time cap of 15 mins.

KG: 22.5/15
Score: Rounds + Reps
TC: 15mins

Scaling options
Beginner
*Same format
DB Strict Press @Moderate
DB Hang cleans @Moderate DBs above

Intermediate
*Same format
Pike HSPU on BOX or 5-7 HSPU
DB Hang cleans @2×35/20 lbs

COMP
As written

Extra Accessory
Metcon (Distance)
5 rounds
2 Seated vertical box jumps @high
8 Band resisted jumping air squats
Rest as needed

Goal: Recruit explosive speed post metcon