July 23, 2022

Saturday, July 23rd 2022

Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
2-3 sets
5 Beat swings/Knee Raise/TTB
5 deadlifts @ascending

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
9 Deadlift 275/185 lbs
200m Run/15 Cal Row/12 Cal Bike
21 TTB

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
21 HPC 135/95 lbs
200m Run/15 Cal Row/12 Cal Bike
9 Burpee over wall @ 48"

Scaling Options
Beginner
AMRAP 12
9 Deadlift @ 70-80%
200m Run/15 cal Row/12 cal Bike
15 Hanging Knee Raise
AMRAP 12
15 HPC @ moderate
200m Run/15 cal Row/12 cal Bike
9 Burpees

Intermediate
AMRAP 12
9 Deadlifts @225/155
200m Run/15 cal Row/12 cal Bike
21 Toes to Eye Level

AMRAP 12
21 HPC @115/75
200m Run/15 cal Row/12 cal Bike
6 Burpee Over Wall

Perform:
N/A

Metcon (AMRAP – Rounds and Reps)
Team Version
With a Partner Alternate Movements
AMRAP 12 minutes
9 Deadlift 275/185lbs
200m Run/15 Cal Row/12 Cal Bike
21 TTB

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
21 Hang Power Clean 135/95 lbs
400m Run/Row/Bike
9 Burpee over wall

Extra Accessory
Metcon
3 sets/side
15 Side lying clam raise
20 seconds Side lying clam hold
No rest between sides and sets