A. Bench Press
5×5; rest 2-3 mins
M:
15 Minute AMRAP
5 Shuttle Runs (25 Foot Sections)
10 Wall Ball Shots 20/14
5 Lateral Burpees over Wall Ball
Program Notes:
We start the day with some strength work with the bench press. Aim for 70-85%.
The metcon today is a 15 min piece. This is on the longer end of mid range time with 3 moves that have lower time demand to complete. Pacing will be key. Aim for steady work with little to no rest and minimal transition.
Hint: Wall Balls will take the same amount of time each time if you are always doing 10 unbroken (which should be your aim) the shuttle run and the burpees control your pace. Stay steady and aim to kick in the end.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Rx+: 30.20#
Intermediate: Same as RX
Scaled: 14/10
Beginner/ALL ATHLETES: **If a full ROM squat is not yet mastered then Air/goblet squat with a depth target should be used in place of the wall balls. you know who you are, let 2025 be the year that we elimiate shallow squats
standard burpees for beginners