Friday Dec 11, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 330pm
    • 450pm
    • 610pm

Uh Oh

Strength

Cash in: 10min squat clean tech

On a 20min clock:
30 Back Squats 225/155
30 Burpee Box Jump Overs 24/20
30 Front Squats 185/125
30 Burpee Box Jump Overs 24/20
30 Overhead Squats 135/95
30 Burpee Box Jump Overs 24/20
with remaining time:
AMRAP Squat Cleans 135/95

WARMUP
3 Rounds: 10 PVC Pass Through, 10 OHS, 10 Ring Rows, 10 Push Ups

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

metcon SPECIFIC WARMUP
spend 10min working to a challenging but technically sound squat clean
then
3 Rounds, increasing weight across
5 back squats, 3 burpee bxj, 5 front squats, 2 burpee bxj, 5 OHS, 1 burpee bxj

INTENTION
Long Metcon w/ squat & burpee endurance focus
READ: leg & horizontal press end + you guessed it, cardio

SCALES
Barbell load: should be able to do 10 UB squats @ chosen weight
Decrease box height to something you can jump on (no step ups today pls)

 

MetCon

Cash out: Accumulate 2min hanging from the pull-up bar

KINDA EQUIPPED

On a 20min clock:
30 Back Squats 225/155 or 50 Goblet Squats
30 Burpee Box Jump Overs 24/20
30 Front Squats 185/125 or 50 Goblet Squats
30 Burpee Box Jump Overs 24/20
30 Overhead Squats 135/95 or 50 Goblet Squats
30 Burpee Box Jump Overs 24/20
with remaining time:
AMRAP Squat Cleans 135/95 or DB Squat Cleans

BODYWEIGHT / HOUSEHOLD GEAR

On a 20min clock:
50 OO Back Squats
30 Burpee Broad Jumps
50 OO Front Squats
30 Burpee Broad Jumps
50 OO Overhead Squats
30 Burpee Broad Jumps
with remaining time:
AMRAP OO Squat Cleans