13. Juli 2022
Jul
13
Wednesday, July 13th 2022
Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3 or 5 or 7 seconds, etc
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3 or 5 or 7 seconds, etc
B. Activation
Standing banded psoas march
20 alternating reps
C. Activation
2 sets
7/7 banded monster walks
5 Wall balls @As high as possible
3 Consecutive broad jumps
Plyometrics
Metcon (Distance)
Seated High Box Jump
5×5 @As high as possible
Rest as needed between sets
5×5 @As high as possible
Rest as needed between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
30M Carry of choice*
10 Shoulder to OH 60/45 KG
12 Cal Row/Bike/200m run
30M Carry of choice*
10 Shoulder to OH 60/45 KG
12 Cal Row/Bike/200m run
*D-Ball, Sandbag, DB/KB/BB, Yoke etc
TC: 16 min
Score: Rounds and reps
Score: Rounds and reps
Scaling Options
Beginner
15M Carry
10 Shoulder to OH @ moderate
8 Cal Row/Bike/200m run
Intermediate
30M Carry
10 Shoulder to OH @ 60/45 KG
12 Cal Row/Bike/200m run
Perform
5 rounds
30M Sled push @ moderate-heavy
10 Thrusters @45%
12 Cal assault bike
Rest 3 minutes between each round
Extra Accessory
Metcon
3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec
Warm Up
Warmup:
3 Runden
5 Burpees
5 Thruster
5 DB-Snatches
Metcon
WOD
3:30min on/2min rest (8x)
Switch between A and B
3:30min on/2min rest (8x)
Switch between A and B
A:
8 DB-Thruster
8 DB-Frontsquats
8 DB-Push Jerk
Max cal Bike
B:
8 Devilpress
8 Burpees
8 DB-Snatch
Max cal Row
RX: 20kg/12,5kg
Score: Box Height
Scaling Options
Beginner
Box Jumps
Intermediate
As Written
Perform
N/A