January 31, 2022

Monday, January 31st 2022

Warm-up
A. General
Amrap 6 minutes
12 In and out squats
8 Good mornings
4 breath cycles of PNF lat stretch on box
(Contract on the inhale, relax on the exhale)

B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

C. Activation
2 sets
6/6 RDL hold + DB switch

10/10′ Banded monster walks
6/6 Jumping lateral step ups

10 Barbell or dual DB Z press

Weightlifting
Front Squat (Weight)
EMOM 6minutes
4 Paused Front Squats @80-85% of 4RM

1 sec pause at the bottom
Explosive ascent

Score: Weight used across each set

Scaling options
Beginner
EMOM 6
2 reps @ascending

Intermediate & COMP
As written

Metcon
Metcon (Time)
2 rounds for time
25 Deadlift 225/155 lbs
25 HSPU
50 Wall ball 14/10lbs

KG: 100/70 + 6/4
Score: Time
TC: 15 mins

Scaling options
Beginner
2 rounds
15-25 Deadlift @Moderate
25 DB Z press @Light
30-50 Wall ball @Light

Intermediate
2 rounds
25 Deadlift @185/125
15 HSPU or 25 Piked hspu
40 Wall ball @14/10 lbs

COMP
As written

Extra Accessory
Metcon
Glute ham raise
3 x 8

Goal: Post chain Strength Hypertrophy
Scaling options:
Box
Banded
-Make sure these are hard, but don’t allow yourself to lose the integrity of your midline