September 14, 2022

Wednesday, September 14th 2022

Warm-up
A. General
3 rounds
30 sec Machine @ increasing intensity
5 Burpees
10 Hollow rocks

B. Mobility
Prone PVC press
10-15 repetitions

C. Skill practice: HS walk
HS walk progression
Beginner:
-1-3 wall walks as high as possible
-Kick up attempt + HS hold
1 + 5 seconds
-HS shoulder taps: Wall facing or kick up

Intermediate:
-Kick-up + walk to wall
1 + 4’
Advanced:
-HS walk attempt + spotter
-HS walk away from wall facing HS hold
-HS walk or HS walk + obstacle

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10minutes
2-5 Strict HSPU

TC: 10 min
Score: Reps

Scaling Options
Beginner
4-8 Z Press @ moderate

Intermediate
3 Piked HSPU- Feet On Box

Perform
4 sets
strict HSPU X%
1 legless rope climb
Rest as little as possible between unbroken sets.
*Add a deficit if your Max effort is 25 reps+
+5-10% from last week

Metcon
Metcon (Time)
At 0:00
15-12-9
TTB
Cal Row
Metcon (Time)
At 7:00
15-12-9
Burpees over erg
Cal Row

TC: 14 min
Score:Time

Scaling Options
Beginner
12-9-6
Hanging Knee Raise
Cal Row
12-9-6
Burpees
Cal Row

Intermediate
15-12-9
Toes to Eye Level
Cal Row
15-12-9
Burpees over erg
Cal Row

Perform
As Written

Extra Accessory
Metcon (Checkmark)
4 rounds
15 Straight arm banded pullover
15 DB Rollover