2020/12/20

General Warm-Up
Warm-up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Skill and Build Up
Warm-up
Sumo Deadlift High Pull Progression (A) (~4:00)
*With an empty barbell
5 Sumo deadlifts
5 Sumo deadlift shrug slow
5 Sumo deadlift shrug fast
5-10 Sumo deadlift high pulls

Front Rack Reverse Lunge (~2:00)
10 Reverse lunges, no load
10 Front rack reverse lunges, empty bar

Build Up/Primer (~5:00)
6 Front rack reverse lunges, light
0:20 Plank hold
5 Sumo deadlift high pulls, light
100m Run
*Perform at a moderately hard pace

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
10 Front rack reverse lunges, alternating (115lbs/75lbs)
0:30 Straight arm plank hold, accumulated time

3:00 Rest before moving on to part 2.

Notes
This workout will be a moderately paced workout that will be demanding on the core and legs. The load on the lunges in on the lighter side of moderate and should allow for 10 reps to be completed unbroken on every round.

Movement Modifications
Front Rack Reverse Lunges
*Use a load that allows for unbroken sets to be completed.

Plank
*Reduce time to be able to complete most rounds without needing to take a break.

MINIMAL EQUIPMENT OPTIONS

Dumbbells or Kettlebells
AMRAP 10:00
10 Dumbbell or kettlebell front rack reverse lunges, alternating
0:30 Straight arm plank hold, accumulated time

Bodyweight only
AMRAP 10:00
20 Reverse lunges, bodyweight only
0:30 Straight arm plank hold, accumulated time

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
10 Sumo deadlift high pulls (115lbs/75lbs)
200m Run

Notes
The load on the high pull is moderate and may not allow for many unbroken efforts, but athletes should be able to complete consistent singles. Strive for 5+ rounds is a nice goal to shoot for.

Movement Modifications
Sumo Deadlift High Pull
*Reduce load to complete all reps consecutively.

Run
*Reduce distance be completed in under 1:00.

MINIMAL EQUIPMENT OPTIONS
Dumbbells or Kettlebells
10:00 AMRAP
10 Dumbbell or kettlebell sumo deadlift high pull
200m Run

Bag Option
10:00 AMRAP
10 Bag sumo deadlift high pulls
200m Run

Bodyweight Only
10:00 AMRAP
10 Prisoner good morning jumps
200m Run

Cool Down / Mobility
Warm-up
3 Rounds NOT for time:
30 Russian twists (20lbs/14lbs med ball or any object)
0:15/0:15 Star plank
15/15 Bird dogs, 0:01 pause at the top of each rep

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