14. April 2022
Apr
14
Thursday, April 14th 2022
Warm-up
A. General
"Jammin"
Put on the song: "Jamin" by Bob Marley
Start doing jumping jacks, for the whole song. But anytime you hear the word "Jamin" you do a burpee.
3:18
"Jammin"
Put on the song: "Jamin" by Bob Marley
Start doing jumping jacks, for the whole song. But anytime you hear the word "Jamin" you do a burpee.
3:18
B. Mobility
Ballistic Leg Swings
20 reps per leg
Front to back
Side to Side
C. Specific
2 sets
5/5 frog glute bridge
7/7 RDL + reach
5 Good mornings
Weightlifting
Deadlift (8 x 2 )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins
6 Burpees
9 Box jumps 24/20"
12 DB hang clean @2 x 22.5/15 kg
6 Burpees
9 Box jumps 24/20"
12 DB hang clean @2 x 22.5/15 kg
TC: 20 min
Score: Rounds and Reps
Score: Rounds and Reps
Extra Accessory
Metcon
Practice skipping for 5 mins
-Single unders
-Double unders
-Triple unders
-Single unders
-Double unders
-Triple unders
2 reps @ ascending to RPE 8
Scaling options
Beginner
Work up towards a technical lift @RPE 7