20. April 2022
Apr
20
Wednesday, April 20th 2022
Warm-up
A. General
2 mins Bike/Row/Ski @increasing intensity
2 mins Bike/Row/Ski @increasing intensity
B. Mobility
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
C. Activation
2 rounds
8 x 1 & 1/2 strict press
8 bottom up KB press per arm
D. Bar mu progression (Before Metcon)
6 thrusters @ empty bar
3 Jumping lat to fly
6 thrusters @ empty bar
3 Jumping hip to bar / 3 hip to bar
6 Thrusters @ empty bar
3 Jumping bmu / BMI
Ramp up
9-6-3
Thruster
Pull-up/CTB/Bmu
Weightlifting
Metcon (Weight)
4 sets @ Ascending
1 Strict Press
7 Push Press
1 Strict Press
7 Push Press
Metcon
Metcon (Time)
For time
21 Pull-ups
21 Thrusters 45/30 KG
18 CTB
18 Thrusters 50/35 KG
15 Bar mu
15 Thrusters 60/40 KG
21 Pull-ups
21 Thrusters 45/30 KG
18 CTB
18 Thrusters 50/35 KG
15 Bar mu
15 Thrusters 60/40 KG
TC: 16 min
Score: Time
Score: Time
Extra Accessory
Metcon
3 sets
10 Tall kneeling DB seesaw press
15 Tall kneeling banded OH triceps extension
60 second Tall kneeling D ball/Sandbag hold
10 Tall kneeling DB seesaw press
15 Tall kneeling banded OH triceps extension
60 second Tall kneeling D ball/Sandbag hold
HIIT Session
Metcon
Warm Up
A. 5 min Bike
B. AMRAP 5 min
– 5 Burpees
– 10 American Swings
– 15 Hollow Rocks
A. 5 min Bike
B. AMRAP 5 min
– 5 Burpees
– 10 American Swings
– 15 Hollow Rocks
WoD
6 rounds
EMOM – 40 sec on / 20 sec off
1. Burpee Box Jump Over
2. Ski Erg
3. Rus. Twist
4. Bike
5. American Swings
Score: Weight