January 21, 2022

Friday, January 21st 2022

Warm-up
A. General
3 sets
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded T pull aparts

B.. Mobility
60sec Rotating scorpions

C. Bar mu Drills
Everyone:
10 Scap pull + hollow body

3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow

Intermediate:
3-5 Glide Kip
3-5 Hip to Bar

Advanced:
3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:
Regular, weighted, jumping

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
12 Thrusters 95/65lbs
12/10 Cal Row

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
6 Thrusters 135/95lbs
6 Bar muscle ups

KG: 40/30 & 60/40
Score: Rounds & reps (2 scores)
TC: 17mins

Scaling options
Beginner
Amrap 7
12 DB Thrusters @Light
8/6 Cal Row
Rest 3 minutes
Amrap 7
6 DB Thrusters @Moderate
6 DB Bent Over Row @Moderate

Intermediate
Amrap 7
10 Thrusters @75/45
10 Cal Row
Rest 3 minutes
Amrap 7
6 Thrusters @95/75 lbs
6 C2B

COMP
As written

Accessory
Metcon
3 sets
10/arm DB Row on bench
10/leg Side lying clam raise

Score: For quality
TC: 10mins

Beginner, Intermediate & COMP
As written

Extra Accessory
Metcon (3 Rounds for reps)
3 sets

Max calorie on Assault/ Echo bike in 30 seconds

Rest 2 minutes between effort

Just for fun 😉