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Workout

Thursday, December 23rd 2021

A. General
3 sets
10 cal machine
12 wall balls @ light
15 Banded Good Mornings

B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA

C. Activation
3 sets
10 walking lunges
10 Russian KB swings
Make sure the knees and hips drive the kb in sequence.

Metcon

A: Metcon (No Measure)

"Goat Day"
EMOM 20 minutes
Odd: X
Even: Y

Choose a cardio based movement and rep range for the odd minute. Ie:
- Box Jumps
- Row or bike
- Double unders

Choose a skill based movement and rep range for the even minute. Ie:
- Snatch
- Push jerk
- Ring Muscle up

*Athletes can get creative today and work on a skill or movement that they feel would be beneficial to work on.

Scaling options
Ring mu
-Box transition ring mu
https://youtu.be/spafzsIBzzI
-Banded transition ring mu
https://youtu.be/alzyzScE-nI?t=52
-Russian Dips
-Muscle up on low rings
-CTB pull-ups + Ring dips
-False grip ring rows + Bench dips

Extra Accessory

Metcon (No Measure)

EMOM 12 minutes
Min 1: 200m Row
Min 2: 1 Rope climb
Min 3: 15 push-ups

Goal: strength Endurance

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