May 26, 2022

Thursday, May 26th 2022

Warm-up
A. General
2min Row/Bike/Ski/Run 400m

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific
2 sets
25′ Inch worms
6 Alternating spiderman stretch
20 seconds Reverse plank + march

Weightlifting
Metcon
Every 2 mins for 12minutes
– 10 Bent over rows @moderate
– 6 Alternating DB bench press/Floor press @ heavy
– 5 Ring in-and-outs

TC: 12 min
Score: For quality

Scaling Options
Beginner
8 Bent over rows @moderate
6 Alternating DB bench press/Floor press @ mod
10 Alternating Hand Plank Shoulder Touch

Intermediate
10 Bent over rows @moderate
6 Alternating DB bench press/Floor press @ mod
10 Alternating arm ring in-and-outs

Metcon
Metcon (Time)
2-2-2-4 (minutes)
7 Squat clean Thrusters 2x 50/35 lbs
Max rep burpees in remaining time until you hit 100 burpees

RX+ = 70/50 lbs & 120 burpees

Score: Reps OR TIme

Scaling options
Beginner
5 Squat Clean thrusters @ Moderate
MAx rep burpees in remaining time until you hit 70 reps

Intermediate
7 Squat clean thrusters @ 35/25 lbs x 2
Max rep burpees in remaining time until you hit 80 burpees

Extra Accessory
Metcon (5 Rounds for reps)
Russian Twists @45/25 lb plate
5 x 40sec on/20sec off