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Components

Metcon

Settings

Workout

Tuesday, May 24th 2022

A. General
EMOM 4 minutes
odd- Single or Double unders
Even- 30 seconds "heel toe walk"
https://youtu.be/3MM_YPvuzAM

B. Activation
2 rounds
25ft of lateral in and out ladder drill
10 Banded Good Mornings
3/3 Abmat turkish get-ups
5/5 Bottom up kb press

C. Wall Ball toss games
Pair up members and perform reps or time of:
- Forward tosses
- Overhead tosses
- Hip "under" tosses
- Let your imagination run wild!
Focus on upper body presses and hinging

Weightlifting

A: Metcon (5 Rounds for reps)

5 sets
5 Deadlifts @ 70%
Max Strict HSPU
Rest 2 mins

TC: 15-20 min
Score: Number of HSPU per round

Scaling options
Beginner
5 rounds
5 Deadlifts @ 7/10
Max DB strict press

Intermediate
5 rounds
5 Deadlifts @ 70%
Max kipping or reduced ROM

Metcon

B: Metcon (Time)

5 rounds for time
15 wall balls 20/14 lbs
10 Box jumps 30/24"

TC: 12 min
Score: Time

Scaling options
Beginner
15 wall balls @moderate
10 Plate jumps @ High

Intermediate
15 wall balls 20/14 lbs
10 Box jumps @ 24/20"

Perform
N/A

Extra Accessory

Metcon (No Measure)

Banded internal rotation
2 x 10/10

Banded external rotations
2 x 10/10

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