26. Juni 2022
Jun
26
Sunday, June 26th 2022
Warm-up
General
A. Wall Ball Volleyball
You can have 1 or 2 "courts" depending on the size of your class. Having smaller groups will allow equal distribution of wallballs.
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
2 sets
12/10 Cal Row
6 DB Deadlifts
6 DB Hang Cleans
6 DB Hang Squat Cleans
6 DB Thrusters
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
20/16 Calorie Machine
16 DB Hang squat cleans or Goblet Squats 2 x 22.5/15
16 Wall Ball Sit Ups @ 9/6 kg
20/16 Calorie Machine
16 DB Hang squat cleans or Goblet Squats 2 x 22.5/15
16 Wall Ball Sit Ups @ 9/6 kg
Rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
50 double unders / Double Taps
16 Wall balls 9/6 KG
16 V-ups / Knee tucks
50 double unders / Double Taps
16 Wall balls 9/6 KG
16 V-ups / Knee tucks
Extra Accessory
Metcon
Dragon flags
5 x 5
5 x 5
Score: Rounds and Reps