January 24, 2022

Monday, January 24th 2022

Warm-up
A. General
-1min Row @ increasing intensity
-30s deep squat T spine rotations
-30s tall box jumps

B. Mobility
Rotating 90/90 Hip stretch
60sec

C. Activation
2 sets @empty bar
-7 Front rack elbow rotations
-7 Tempo Front Squats @4sec down
-14 Wall Balls

Strength
Front Squat (Weight)
Every 90 sec for 12 minutes
3 Paused Front Squats * @70%
*1 second pause at bottom

Score: Weight used across each set

Scaling options
Beginner
3 Reps @ Build To Moderate

Intermediate & COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
12 Cal Bike/Ski/Row
12 DB Thrusters 2×50/35 lbs
12 Bar facing burpees

Kg: 22.5/15
Score: rounds + reps

Scaling options
Beginner
8 Cal Bike/Ski/Row
8 DB Thrusters @light
8 Burpees

Intermediate
10 Cal Bike/Ski/Row
12 DB Thrusters @ 35/25lbs x 2
10 Bar Facing Burpee

COMP
Every 3 minutes for 12 minutes
12 Cal Ski
12 DB Thruster @ 50/35 lbs x 2
12 Burpee Box Jump over @ 24/20"

Extra Accessory
Metcon
4 rounds for quality
10 Barbell Hip Thrusts
30 sec/side Side plank

Goal: Post chain prehab

-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.