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Components

Metcon

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WOD

Tuesday, January 26th 2021

A. General
EMOM x 6mins
1. 45sec bike or row
2. 10 alternating cossack squats
3. 15 wallballs

B. Mobility
PNF banded lat stretch
5 x/side 5sec contract + 5sec relax
https://youtu.be/ta8ahNHeLnY

C. Specific
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
https://youtu.be/PKK0Ar8gvK8c

Weightlifting

A: Metcon (Weight)

Front Squat
Work up to a 4RM for the day

Score: Heaviest barbell load
TC: 12mins

Scaling options:
Beginner:
Front squat
5x4 reps @ 4sec down
*This will be hard for some athlete's to stick to, most beginners will want to go faster because of the uncomfortability of the load on their shoulders. We don't want quick work, we want quality work.

Intermediate & COMP:
As written

Metcon

B: Metcon (AMRAP - Rounds and Reps)

2 rounds

AMRAP 5minutes
7 Thrusters
21 Double unders

Rest 60sec

20/15 Cals Row or 400m Run @HARD

Rest 60sec

Round 1 @115/75lbs
Round 2 @95/65lbs

KG:
Round 1 @52/34
Round 2 @42/30
Score:
1. Total rounds + reps
2. Best row or run time
TC: 18mins

Scaling options:
Beginner:
2 rounds
Amrap 5
7 Thrusters
21 Single unders
Rest 60
12/9 Cals Row or 200m Run @HARD
Rest 60
Round 1 @light-moderate
Round 2 @light

Intermediate
2 rounds
Amrap 5
7 Thrusters
14 Double unders
Rest 60
20/15 Cals Row or 400m Run @HARD
Rest 60
Round 1 @95/65
Round 2 @65/45

COMP:
2 rounds
Amrap 5
7 Thrusters
21 Double unders
Rest 60
20/15 Cals Assault bike @HARD
Rest 60
Round 1 @115/75
Round 2 @95/65

B2: Metcon (Time)

Best run or row

Extra Accessory

Metcon (No Measure)

3 sets
12 Banded knee external rotation
Rest 30 sec
12/12 Single leg Hip Thrust
Rest 30sec

Want to see some of these movements in action? Check out our .