26. Juli 2022
Jul
26
Tuesday, July 26th 2022
Warm-up
A. General
10/8 cal Row/Bike/Ski or 200m Run @Easy
8m/8m Single arm OH Carry
4/side PNF lat stretch on floor
10/8 cal Row/Bike/Ski or 200m Run @Easy
8m/8m Single arm OH Carry
4/side PNF lat stretch on floor
B. Mobility
Foam roller wall slide
10 repetition slow and controlled
C1. Specific (Pre rope climb)
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause
C2.Specific (Pre Metcon)
2 sets
-100m Row
-5 Hang clean pulls + 3 Hang cleans
-3 Beat swings + 3 TTB
Gymnastics
Metcon (AMRAP – Rounds)
EMOM 10minutes
1 Legless Rope Climb
1 Legless Rope Climb
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
500/400m Row
15 Hang power Clean 50/35 KG
15 TTB
500/400m Row
15 Hang power Clean 50/35 KG
15 TTB
TC: 15 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling Options
Beginner
300m Row
15 Hang power Clean @Light
15 Hanging Knee Raise
Intermediate
500m Row
15 Hang power Clean @42.5/30 kg
15 Toes to eye level
Extra Accessory
Metcon (Weight)
DB row with parallette support
3 x 10/side
Rest 30 seconds between sides and sets
3 x 10/side
Rest 30 seconds between sides and sets
Endurance
Warm-up
Warm-Up:
A:
3 Rounds
run around parking lot
Then
3 Rounds
10 Step-ups (i/t)
10 single leg RDL (i/t)
5 Inchworms + Push-up
10 Prone Angels
A:
3 Rounds
run around parking lot
Then
3 Rounds
10 Step-ups (i/t)
10 single leg RDL (i/t)
5 Inchworms + Push-up
10 Prone Angels
Workout
40min Amrap
Max Meter row (pace at moderate/fast)
Max Meter row (pace at moderate/fast)
Every 4min:
15 Swings (moderate-heavy, always unbroken)
Run 1 round around parking lot (Easy jog)
Score: Completed Minutes
Scaling Options
Beginner
2 Rope Climbs from the seated to standing
Intermediate
1 Regular Rope Climb
Perform
Legless Rope Climbs
3 x 5 for time
Scaling options:
– 5 x 3 for time
– 7 x 2 for time