December 26, 2021

Sunday, December 26th 2021

Warm-up
A. General
2mins Easy Row, Bike, or Run

B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor

C. Activation
2 sets
5/5 Single leg broad jump
5 Scapular car rotations/Direction
5 Beat swings
5 Cal Row
*Choose certain athletes and work on their pull-ups with them. The beat swing is a great place to observe efficiencies

Metcon
Metcon (7 Rounds for reps)
7 rounds
1 min Sit-ups
1 min Cal Row
1 min Burpee to target
1 min Pull-ups
1 min rest

KG:
22/16 DB
Score: Total reps
TC: 34mins

Scaling options
Beginner
7 rounds
1 min Sit-ups
1 min Box step-up overs @24/20"
1 min Burpee
1 min Jumping pull-ups with controlled descent
1 min rest

Intermediate
7 rounds
1 min Sit-ups
1 min Box step-up overs @1×35/25lbs + 24/20"
1 min Burpee to target
1 min Assisted Pull-ups
1 min rest

Extra Accessory
Metcon
3 rounds, not for time
25′ Front Rack DB walking lunges @2x 50/35 lbs
25 Back extensions

Goal: Post Chain Strength Endurance
Move well and with intention, this is for quality.