February 13, 2022

Sunday, February 13th 2022

Warm-up
A. General
Amrap 8 minutes
8 cal row
8 In and out squats
4-8 Push ups

B. Specific 1
Ramp up Front Squat to second or third bar

C. Specific 2
3-2-1
KB Swing
Hand Release push up
Cal row (can add if necessary)

Metcon
Metcon (Time)
50-40-30-20-10
KB swings 24/16 Kg
Hand release Push-ups
Cal Row, Bike, Ski
5-4-3-2-1
Front Squat* @ascending

*Weights: 165/115, 185/135, 205/145, 225/155, 245/165 lbs

Score: Time
TC: 35-40mins

Scaling options
Beginner
50-40-30-20-10
Russian KB swings @light
Hand Elevated Push-ups
25-20-15-10-5 Cal Row, Bike, Ski
* At the end of each round, Perform 5 front squats @ moderate (accross)

Intermediate
50-40-30-20-10
KB swings
Push-ups
Cal Row, Bike, Ski (reduce reps as needed)
5-4-3-2-1
Front Squat @ ascending
135/95, 155/105, 175/115, 185/125, 205/135

Extra Accessory
Metcon
15-12-9
Side lying Clam raise (R)
Banded Hip Thrust (R)
Side lying Clam raise (L)
Banded Hip Thrust (L)

Goal: Unilateral glute hypertrophy