January 4, 2022

Tuesday, January 4th 2022

Warm-up
A. General
Amrap 4
Bike/Ski/Row 30 seconds
10/side lying clam shell
10 alternating cossack squats

B. Mobillity
Ankle assessment

Drill for ankle mob:
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

Hip Assessment

Drill for hip mobility External:
Pigeon Stretch:
Drill for Hip mobility Internal:
Internal mobility with band:
Tips for today’s mobility section:

C. Activation
1. 2 x 4 Light front squats with toes elevated:​​

2. Ramp up

Strength
Front Squat (Work up to a 4 RM)
Score: Max weight
TC: 15 mins

Scaling options
Beginner
Build to Heavy 4

Intermediate & COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
40 Double unders
8 Thrusters 135/95lbs
8 Bar facing Burpees

Kg: 60/40
Score: Rounds + reps

Scaling options
Beginner
40 Single Unders
6 Thrusters @ Moderate lbs
6 Burpees

Intermediate
20 Double unders or 40 Single Unders
8 Thrusters @ 115/75 lbs
8 Bar facing Burpees

COMP
AMRAP 15 mins
15/12 Cal row
8 Thrusters @ 135/95 lbs
8 Bar facing Burpees

Extra Accessory
Metcon
3 sets
8 Glute ham raise
Rest 60 sec
60 sec Wall sit
Rest 60 sec

Goal: Reinforcing Leg strength

Wall sit Keep your entire back on the wall, if you must take a break mid set don’t be afraid to take one, but take a short one, and only when you must.