February 27, 2022

Sunday, February 27th 2022

Warm-up
A. General
3mins 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 efficiency.

Metcon
Metcon (Time)
7 rounds
30 Sit-ups
15/12 Cal Row
30 DB Deadlifts 2×50/35 lbs
100′ Walking lunges
1 min rest

KG:
22.5/15 DB
Score: Total reps
TC: 35mins

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 for reps)
3 rounds, not for time
50’ Farmers carry @ heavy
25′ Front Rack Dual KB carry @ heavy
25’ OH Dual KB Carry @ heavy

Goal: Shoulder strength + stability

Move well and with intention, this is for quality.