Tuesday 10.12.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills

Impact/Focus: Turkish Get-ups
There are 5 Rounds total of 2:00 x Turkish Get-ups + 1:00 x Handstand Skill;
During each Turkish Get-up work interval complete 2-4 Turkish Get-ups, climbing weight as able or sustaining the same weight across all sets and reps.
For each Handstand Skill interval complete 20 to 30 seconds of a Kick-up to a freestanding Handstand, Kick-up to a Handstand Hold against the wall, Wallwalks to Handstand Hold against the wall, or scaled handstand holds (stinkbugs) for inversion practice.

5 Rounds of
2:00 x Turkish Get-ups (2-4 reps)
1:00 x Accumulate 20 to 30 seconds of Handstand Skill


  • Turkish Get-up guidance for today will be covered during the whiteboard brief. Spoilers shall be dropped precipitously.
  • Armbar Stretch and KB Sink Drill will be covered for athletes’ to include during their Warm-up sets as needed.

Post scores to comments.

“Rounds & Pounds”
Complete 3 Rounds of the following AMRAP time trial.

VS 6:00 AMRAP x :30 rest
Run 400m
In the time remaining complete as many Rounds/Reps/Lbs of
10 x Ground-to-Overhead (select weight)
15 x GHD/Abmat Sit-ups


  • Compare to scores from 09.15.2021, link found HERE.
  • Scaled volume for today would be Run 200m, 10 reps + 15 reps respectively.
  • Weights at standard metcon assignments.
  • Score is rounds & reps completed + total lbs lifted.

Post scores to comments.

Samy Daghir

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