December 7, 2021

Tuesday, December 7th 2021

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Specific
3 sets
8/8 single leg glute bridges
5 Tuck Jumps*
3 Broad jumps*

Plyometry
Metcon (Distance)
Jump over box
6 x 6 reps @Ascending
*Clear the box

Score: Highest box in inches
TC: 10mins

Scaling options
Beginner
Low height PVC jump over
6×10 reps
*Based of athlete
comfort with jumping

Intermediate & COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
Every 6 mins x 4 sets

AMRAP 2minutes
3,6,9,12,15…
Wall ball 20/14 lbs
Burpee to target

Rest 2 minutes

200m Row

KG: 10/8
Score: Total rounds + reps (one continued score)
TC: 24mins

Scaling options
Beginner
Every 6 mins x 4 sets
Amrap 2
3,6,9,12,15…
Wall ball @light
Burpee
Rest 2 minutes
150m Row

Intermediate & COMP
As written

Extra Accessory
Metcon
Elbow plank hold
3 x 60 sec

Add weight if possible

The goal here is to continue the core work but in an isometric way which again is great to reduce strain and intensity while still maintaining strength during our deload.