March 19, 2022

Saturday, March 19th 2022

Warm-up
A. General
3 min Row/Bike/Ski/Run
At the top of each min: 3-5 burpees

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. Activation
3 sets
3 Deadlifts @ascending
Pistol progression
TTB progression

Pistol Progression
Heel lock:
Band assisted:
Counter weight:
Heel elevated:

TTB progression
Beat Swings
Beat swings + leg drive (toes to wherever)
TTB Timing Drill

Metcon
Metcon (Time)
For time
2-4-6-8-10 Deadlifts 315/225 lbs
12-14-16-18-20 Alternating Pistols
12-14-16-18-20 TTB

KG: 145/100kg
TC: 20 mins
Score: Time

Scaling options
Beginner:
For time
1-2-3-4-5 Deadlifts @ Heavy
12-14-16-18-20 Russian step up
8-10-12-14-16 V Ups

Intermediate
For time
2-4-6-8-10 Deadlifts @ 315/225 lbs
8-10-12-14-16 Alternating Heel Lock Pistols
6-8-10-12-14 TTB

COMP
Amrap 12
6 Deadlift @ 315/225 lbs
10 Alternating Pistols
12 TTB

Metcon (Time)
Team Version
2 person teams
Workout Listed Above
Alternate Movements, but each partner completes every rep
P1: 2 DL
P2: 2 DL
P1: 12 Alternating pistols
P2: 12 Alternating pistols
P1: 12 TTB
P2: 12 TTB

Extra Accessory
Metcon (4 Rounds for reps)
Cal Assault bike Sprints
4 x 20 Cal @RPE 9/10
Rest 90 sec b/w sets

Aim for consistency throughout the 4 sets