September 18, 2022

Sunday, September 18th 2022

Warm-up
A. General
3 rounds
400m run
6 Ring rows + pause
6 Russian KB swings

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
3 sets:
4 RDL- increasing the load each set
8 alternating DB bent over row
10 Banded good mornings

Strength
Metcon (Weight)
4 sets
12 Romanian Deadlift @mod
10 Glute bridge
8 Pendlay row @heavy
Rest 2 minutes

TC: 12 min
Score: Weight

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
12 OHS 95/65 lbs
12 KBS 24/16 kg
12 Pull ups

KG: 45/30 KG
TC: 12 min
Score: Rounds and Reps

Scaling Options
Beginner
12 Goblet Squats @ Moderate
12 RKBS @ Moderate Above
12 Banded Lat Pull Down

Intermediate
12 OHS @ 75/55 lbs
12 KBS @ 16/8 kg
6 Pull up

Perform
N/A

Extra Accessory
Metcon (Checkmark)
2 sets
50 banded good mornings
50 banded tricep pull downs