January 20, 2022

Thursday, January 20th 2022

Warm-up
A. General
2 rounds
Row 150m / 400m Bike
30 sec Box elevated Front rack stretch

B. Mobility
Couch stretch
30 sec/side

C.. Activation
25′ Banded Monster Walk

6/6 Front rack bulgarian split squats
12 Pause glute bridge

Strength
Front Squat (2RM)
Score: Heaviest set
TC: 15 mins

Scaling options
Beginner
Build to Heavy Double

Intermediate
As Written

Metcon
Metcon (Time)
For time
75 Sit-ups
150 Back squats 45/35 lbs
75 Sit-ups

KG: 10/8
Score: Time
TC: 17mins

Scaling options
Beginner
40 Sit-ups
75 Back squats 45/35 lbs
40 Sit-ups

Intermediate
75 Sit Ups
100 Back squats 45/35 lbs
75 Sit-ups

Extra Accessory
Metcon
Pike pulls with feet on rower
3 x 4-6 reps

Goal: Gymnastics compression to increase ability in positions