Coaches Notes
KINDA EQUIPPED
E4M12M
12 Back Squats or Goblet Squats
*keep fast, no rest between reps
8min AMRAP
12 DBL DB Front Rack Lunges 50s/35s
6 Devil's Clusters 50s/35s
BODYWEIGHT / HOUSEHOLD GEAR
E4M12M
20 unbroken / rebounding squat jumps
*keep fast, no rest between reps
8min AMRAP
12 OO Front Rack Lunges
6 Burpees
6 OO Alt Shoulder Thruster
WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)
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
strength SPECIFIC WARMUP
3 x 6 speed back squats increasing load to 50%INTENTION
Squats are meant to be fast & no rest at the top.
metcon SPECIFIC WARMUP
8 alternating lunges
5 burpee squat jumps
6 alternating lunges (w/ metcon weight)
3-5 Devil's Clusters
INTENTION
should be able to do lunges UB
should be able to move through devil's clusters in under 1min
(ie. 1 rep every 10s or so)
