30. April 2022
Apr
30
Saturday, April 30th 2022
Warm-up
A. General
EMOM x 9
1. 60sec Bike or Row
2. 10-15 Wall Balls
3. 3 Jerk dip + 5 push press
EMOM x 9
1. 60sec Bike or Row
2. 10-15 Wall Balls
3. 3 Jerk dip + 5 push press
B. Specific
-3 Banded oscillations*
-5 Beat swings
-5 Jumping back squats
-5 push press
-5 cal bike sprint
*
Metcon
Metcon (Time)
For time
20-15-10-5 Front Squat
20-15-10-5 STO
20-20-20-20 TTB
20-15-10-5 Front Squat
20-15-10-5 STO
20-20-20-20 TTB
Mens weights: 52.5 – 62.5 – 72.5 – 82.5 kg
Womens weights: 35 – 45 – 50 – 55 kg
Metcon (Time)
Team Version
With A Partner, Divide reps as you’d like
For time
40-30-20-10 Front Squat
40-30-20-10 STO
40-40-40-40 TTB
Extra Accessory
Metcon (Weight)
Death march
3 x 50′ @AHAP
Rest 60 seconds between sets
3 x 50′ @AHAP
Rest 60 seconds between sets
