January 3, 2022

Monday, January 3rd 2022

Warm-up
A. General
Bike/Ski/Row 2 mins @Easy
*At some point get 10 cals in as hard as possible while maintaining a cadence (RPMs) on the bike or pace time on the rower (cals/hr)

B. Mobility
Standing wall lat stretch PNF
5 sec contract, 5 sec relax + stretch

B. Activation
2 sets
3 Banded shoulder oscillation
10 Band pull aparts
20 Alternating wall facing shoulder taps
3-5 Kipping hspu or DB push press

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10minutes
Min 1: 10 Bent over rows @heavy
Min 2: 10 HSPU

RX+ increase to strict hspu if possible to go unbroken

Score: HSPU reps

Scaling options
Beginner
Min 1: 10 Bent over rows @mod 3 sec down
Min 2: 10 DB Z Press @ Moderate
Z Press:

Intermediate
Min 1: 10 Bent over rows @heavy
Min 2: 10 Piked box hspu

COMP
Min 1: 100′ Farmer Carry @mod
Min 2: 10 Incline DB press

Metcon
Metcon (Time)
For time
50-40-30-20-10
KB swings @24/16 Kg
Cal Bike/Row/Ski

Score: Time
TC: 25mins

Scaling options
Beginner
40-30-20-10-5
Russian KB swings @Moderate Kg
Cal Bike/Row/Ski

Intermediate
As Written

COMP
50-40-30-20-10
KB swings @24/16 Kg
Cal Echo Bike

Extra Accessory
Metcon (Weight)
Zercher Carry
4 x 150’ @as heavy as possible
Rest as needed between sets

Goal: Upper back

This is programmed in order to improve your position in your Squat, Deadlift and all the weightlifting exercises. The load being largely in front of you increases upper back activation AND core activation.