September 17, 2022

Saturday, September 17th 2022

Warm-up
A. Warm-up Games
Choose your own adventure:
-Smack
-Under the bridge
-funnel tag
-pizza tag
-Coach says
-etc

B. Activation
3 sets
5/5 Single arm, single leg DB RDL’s
5 Hanging straight leg raises
10 Alternating curtsy lunges
50 ft A skip + 50ft gradual sprint

Metcon
Metcon (Time)
For time,
1,600m Run
70/60 Cal Row
50 DB FR Walking lunges @ heavy
200m Famer’s carry 2x 24/20kg KB

TC: 30 min
Score: Time

Scaling Options
Beginner
1,000m Run
50/40 Cal Row
50 DB Front rack walking lunges @heavy
100m Famer’s carry

Intermediate
1,200 m Run
70/60 Cal Row
50 DB Front rack walking lunges @heavy
100m Famer’s carry

Perform
For time,
1,600m Run
50 Cal Row
50 Front rack walking lunges @heavy
100′ HS walk

Metcon (Time)
Team Version
In teams of 2

For Time
1600m Run (Together)
140/120 Cal Row (switch @ 20 cal)
100 DB FR Walking Lunges (Switch @ 10)
400m Farmer’s Carry (switch as needed)

Metcon (Time)
Team Version
In teams of 2

For Time
1600m Run (Together)
140/120 Cal Row (switch @ 20 cal)
100 DB FR Walking Lunges (Switch @ 10)
400m Farmer’s Carry (switch as needed)

Extra Accessory
Metcon (Checkmark)
Tall kneeling hold on Swiss ball
5 x 30 seconds
Rest as needed between sets

If you do not have Swiss ball, you can sub with: tall kneeling bear hug hold with sandbag or dball or KB in goblet position