Monday, May 23rd 2022
Warm-up
A. General
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
2-3 sets
8 beat swings (TTB in later rounds)
6 forward hops:
2 Vertical jumps
Plyometrics
Metcon (Distance)
EMOM 6minutes
6 Jumps over hurdles @30/24"+
6 Jumps over hurdles @30/24"+
Setup PVC pipe on top of box (for safety)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
2,4,6,8,10… TTB
18/15 Cal Row
2,4,6,8,10… TTB
18/15 Cal Row
TC: 15 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling options
Beginner
hanging knee raises
15/12 Cal Row
Intermediate
TT Eye level
18/15 Cal Row
Perform
As written
Extra Accessory
Metcon (Weight)
3-5 sets
8 RDL @ moderate weight
8 Band Face pulls*
* Band @ ankle level
8 RDL @ moderate weight
8 Band Face pulls*
* Band @ ankle level
Goal
Posterior chain strength
This is a postural piece, focused on maintaining perfect form, controlling the descent of the RDL until you hit your ideal ROM.
Band face pulls: keep shoulders low and focus on shoulder blade retraction.
Posterior chain strength
This is a postural piece, focused on maintaining perfect form, controlling the descent of the RDL until you hit your ideal ROM.
Band face pulls: keep shoulders low and focus on shoulder blade retraction.
TC: 6mins
Scaling Options
Beginner
Box jump
6 x 6
Intermediate & Perform
As written