October 14, 2021

Thursday, October 14th 2021

Warm-up
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Sampson lunges

B. Mobility
Piked runners calf stretch
4 reps/side
10sec contraction pressing the heel away from the floor through the ball of the foot
10sec stretching pushing the heel towards the floor

C.Specific
3 sets
12 Russian kb swings
4/side Jumping bulgarian split squats

Plyometry
Metcon (3 Rounds for reps)
Standing long jump
Max distance
3 Attempts

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins
30 Hang cleans 95/65 lbs
20 DB front rack lunges 2×50/35lbs

KG: 40/30 + 22.5/15
Score: Rounds + reps

Scaling Options:
Beginner
5 rounds for time
30 Hang cleans @light
20 DB box step ups @ 24/20" + 2 x 50/35lbs

Intermediate:
5 rounds for time
30 Hang cleans @75/55 lbs
20 DB box step ups @ 24/20" + 2 x 50/35lbs

Extra Accessory
Metcon
Prone angels
EMOM 8
Odd: Max reps
Even: Rest