23. Juni 2022
Jun
23
Thursday, June 23rd 2022
Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
2 sets
15 Band Good Mornings
10 Alternating DB snatches
20-30 seconds hollow body hold
Weightlifting
Deadlift (10 x 3 @30% + bands)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
16 Wall Balls 20/14 lbs
16 DB Snatch 1×50/35lbs
48 DU
16 Wall Balls 20/14 lbs
16 DB Snatch 1×50/35lbs
48 DU
KG: 22.5/15 KG
Score: Rounds and reps
Score: Rounds and reps
Scaling Options
Beginner
16 Wallballs @ 14/10
16 DB Snatch @ 25/15lbs
40-60 single unders
Intermediate
10-16 Wall Balls @ 20/14
16 @ 35/25lbs
24-48 DU
Perform
N/A
Extra Accessory
Metcon (Weight)
Sled Push
5 x 25’ @ HEAVY
5 x 25’ @ HEAVY
If you do not have a sled to push you can sub with any strong man style carry
Score: Weight
Scaling Options
Beginner
Deadlift (No Bands) @ light to moderate
7-10×3
Intermediate
As Written
Perform
N/A