11. April 2022
Apr
11
Monday, April 11th 2022
Warm-up
A. General
3mins Row or Bike @increasing intensity
3mins Row or Bike @increasing intensity
B. Specific
2 sets
10 Band pull aparts
5/5 Farmers press
10 kneeling hip extension
10 Overhead lunges @ 1 DB
C. Rope climb drills
Beginner
*Starting in a standing position on the floor
Feet locked on rope + bottom of squat + arms extended overhead
Transition
Legs extended (standing) + arms bent
*hands and feet never move
Intermediate
Box rope climbs
*Seated on a box
Foot lock hold
Foot lock then stand
Advanced
3 reps at each piece
Jump to hold
Jump to hold + foot lock
Jump to hold + foot lock + stand
Jump to 2 pulls or a full rope climb
Weightlifting
Metcon (Weight)
Kneeling double KB Push press
4 x 8 @ heavy, across
4 x 8 @ heavy, across
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 21minutes
2 Rope climbs
6 Strict Press @ 22.5/15 KG
10 DB Front rack walking lunge 22.5/15 KG
2 Rope climbs
6 Strict Press @ 22.5/15 KG
10 DB Front rack walking lunge 22.5/15 KG
TC: 21 min
Score: Rounds and Reps
Score: Rounds and Reps
Extra Accessory
Metcon
3 sets
15 DB pullovers @heavy
10 Single DB press* @heavy
15 DB pullovers @heavy
10 Single DB press* @heavy
*Press one DB with both arms, keep one hand on one head of the DB, and another hand on the other head.
Score: Weight
Scaling options
Beginner & Intermediate
As Written @ light to moderate weight
Perform
Push press
3 sets
3 reps @75%
Rest 30 seconds
10 reps @45/35 lbs
Rest 2 mins