March 31, 2022

Thursday, March 31st 2022

Warm-up
A. General
3 sets
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded T pull aparts

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Activation
3 sets
10 Strokes on row (20 seconds)
10 goblet squats
5/5 Farmers Press*

Metcon
Metcon (Time)
On a continuously running clock
On the 0:00
1-2-3-4-5-6-7-8-9-10
DB Front Squat 2×50/35lbs
Ring dips
Metcon (Time)
On the 10:00
21-15-9
DB Thrusters 2×50/35lbs
Cal Row
Metcon (Time)
On the 20:00
3 rounds
20/16 Cal Row
20 DB push press 2×50/35 lbs

KG: 22.5/15
Score: three separate times
TC: 30mins

Scaling options
Beginners
On the 0:00
1-2-3-4-5-6-7-8-9-10
DB Front Squat @light
Feet assisted ring dips/paralettes or boxes

On the 10:00
21-15-9 Thrusters @light DB’s
12-9-6 Cal Row

On the 20:00
3 rounds
12/10 Cal Row
12 DB Push press

Intermediate
As written but with
DB: 2×35/25lbs

Extra Accessory
Metcon
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps