July 13, 2022

Wednesday, July 13th 2022

Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3 or 5 or 7 seconds, etc

B. Activation
Standing banded psoas march
20 alternating reps

C. Activation
2 sets
7/7 banded monster walks
5 Wall balls @As high as possible
3 Consecutive broad jumps

Plyometrics
Metcon (Distance)
Seated High Box Jump
5×5 @As high as possible
Rest as needed between sets

TC: 12 min
Score: Box Height

Scaling Options
Beginner
Box Jumps

Intermediate
As Written

Perform
N/A

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
100′ Carry of choice*
10 Shoulder to OH 135/95 lbs
12 Cal Row/Bike/200m run

*D-Ball, Sandbag, DB/KB/BB, Yoke etc

KG: 60/45
TC: 16 min
Score: Rounds and reps

Scaling Options
Beginner
50′ Carry
10 Shoulder to OH @ moderate
8 Cal Row/Bike/200m run

Intermediate
100′ Carry
10 Shoulder to OH @ 115/85 lbs
12 Cal Row/Bike/200m run

Perform
5 rounds
100′ Sled push @ moderate-heavy
10 Thrusters @45%
12 Cal assault bike
Rest 3 minutes between each round

Extra Accessory
Metcon
3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec