June 23, 2022

Thursday, June 23rd 2022

Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
15 Band Good Mornings
10 Alternating DB snatches
20-30 seconds hollow body hold

Weightlifting
Deadlift (10 x 3 @30% + bands)
TC: 15 min
Score: Weight

Scaling Options
Beginner
Deadlift (No Bands) @ light to moderate
7-10×3

Intermediate
As Written

Perform
N/A

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
16 Wall Balls 20/14 lbs
16 DB Snatch 1×50/35lbs
48 DU

KG: 22.5/15 KG
Score: Rounds and reps

Scaling Options
Beginner
16 Wallballs @ 14/10
16 DB Snatch @ 25/15lbs
40-60 single unders

Intermediate
10-16 Wall Balls @ 20/14
16 @ 35/25lbs
24-48 DU

Perform
N/A

Extra Accessory
Metcon (Weight)
Sled Push
5 x 25’ @ HEAVY

If you do not have a sled to push you can sub with any strong man style carry