February 6, 2022

Sunday, February 6th 2022

Warm-up
A. General
10 Cal Row
60 sec of 1 burpee every 3-7 seconds
5 Cal Row
30 sec of rotating scorpions

B. Mobility
PNF hamstring stretch
7x/side
– 7 seconds contraction, pushing with your foot against the band/towel/belt
– 7 seconds stretch, pulling your foot toward your with the band/towel/belt

C. Specific
2 sets
3 seated box jumps (look for hip extension)
10 Seated good mornings
3 Inch worms

Metcon
Metcon (Time)
50-40-30-20-10
Cal Row
25-20-30-20-10
Devil Press @ 50/35lbs x 2

Rest 4min-3min-2min-1min between sets

Score: Time
TC: 27 mins

Scaling options
Beginner
30-25-20-15-10
Cal Row
Burpees or alternating Devil Press @ 1 DB

Rest 1min between sets

Intermediate
50-40-30-20-10
Cal Row
25-20-30-20-10
Devil Press @ 35/25lbs x 2

Extra Accessory
Metcon (Weight)
Single arm Surrender Lunges (suitcase style)
3 x 10/side @as heavy as possible

Goal: Core stability.

The purpose of this exercise is to strengthen the receiving position of your Split Jerk and your lunges

Points of performance:
– Upper body is upright.
– Core is braced: there is no movement at all at the spine.