12. April 2022
Apr
12
Tuesday, April 12th 2022
Warm-up
A. General
2 rounds
30 sec Row @ increasing intensity
30s W-band pull apart
30s Dynamic monkey clap
2 rounds
30 sec Row @ increasing intensity
30s W-band pull apart
30s Dynamic monkey clap
B. Mobility
90/90 Hip stretch
30s/side
C. Specific
2 sets
12/12 Banded monster walks
7 Speed squats
3 Jump Squats
Then ramp up squat to 90%
Weightlifting
Back Squat (Weight)
Metcon
Metcon (Time)
3 rounds
20 Thrusters 35/25 kg
200m Run*
1min rest
20 Thrusters 35/25 kg
200m Run*
1min rest
* 200m in 50m shuttles
(run out 50m and back twice)
TC: 15 min
Score: Time
Score: Time
Extra Accessory
Metcon (Weight)
Explosive landmine rotations
5 x 3/3
5 x 3/3
If athletes haven’t done many landmine rotations, have them perform these for control and not speed.
Min 1: 1 rep @ 90%
Min 2: 3 reps @60%
Min 3: 5 reps @40%
Scaling options
Beginner
Tempo Back Squat
3-5 @ Light
Tempo 3 seconds down
Intermediate
As Written
Perform
EMOM 12
Min 1: 1 rep @ 90%
Min 2: 3 reps @75%
Min 3: 5 reps @60%