December 3, 2021

Friday, December 3rd 2021

Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
3 Tall box jumps
9 Dual russian KB swings
15 Banded good mornings

Strength
Deadlift (5 x 5 @70-75%)
Score: Weight used across each set
TC: 15mins

Scaling options
Beginner
5 x 5 @moderate

Intermediate, COMP
As written

Metcon
Metcon (Time)
5 rounds for time
60 Double unders
20 V-ups
50′ DB front rack lunges 2×50/35lbs

KG: 22.5/15
Score: Time
TC: 18 mins

Scaling options
Beginner
60 Single unders*
10 Single leg V-ups OR 20 Sit-ups
50′ DB front rack lunges @2xlight

*Every 10-20 reps attempt a double under

Intermediate
5 rounds
30 Double unders
20 V-ups
50′ DB front rack lunges @2×35/20lbs

COMP
5 rounds
60 Double unders
20 GHD sit-ups
25′ D-ball Lunges (Hugging) @100/80

Extra Accessory
Metcon
3 sets
30 seconds Glute Bridge March + pause
12/12 Prone banded hamstring curls (single leg)

Goal: Unilateral glute/ham strength