26 May, 2020
AHW 5.26.20
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Metcon
60 Jumping Jacks
Metcon
Complete 3 rounds of:
5/side Front Foot Elevated Split Squats
5/side Single Leg Deadlifts
30 sec Alternating Bird Dogs
20 sec/side Side Plank and Reach through
5 Pike Handstand Push Ups
5/side Front Foot Elevated Split Squats
5/side Single Leg Deadlifts
30 sec Alternating Bird Dogs
20 sec/side Side Plank and Reach through
5 Pike Handstand Push Ups
Time Cap: 16 mins
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 (each side)
Front Rack Reverse Lunge
Single Arm Half Kneeling Press
Single Arm Bent Over Row
Front Rack Reverse Lunge
Single Arm Half Kneeling Press
Single Arm Bent Over Row
Time Cap: 14 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
1 Single Arm Devil’s Press (right)
2 Alternating Box Step Ups (right hand)
1 Single Arm Devil’s Press (left)
2 Alternating Box Step Ups (left hand)
2 Single Arm Devil’s Press (right)
4 Alternating Box Step Ups (right hand)
2 Single Arm Devil’s Press (left)
4 Alternating Box Step Ups (left hand)
3 Single Arm Devil’s Press (right)
6 Alternating Box Step Ups (right hand)
3 Single Arm Devil’s Press (left)
6 Alternating Box Step Ups (left hand)
4, 8, 4, 8…5, 10, 5, 10…6, 12, 6, 12…etc…
1 Single Arm Devil’s Press (right)
2 Alternating Box Step Ups (right hand)
1 Single Arm Devil’s Press (left)
2 Alternating Box Step Ups (left hand)
2 Single Arm Devil’s Press (right)
4 Alternating Box Step Ups (right hand)
2 Single Arm Devil’s Press (left)
4 Alternating Box Step Ups (left hand)
3 Single Arm Devil’s Press (right)
6 Alternating Box Step Ups (right hand)
3 Single Arm Devil’s Press (left)
6 Alternating Box Step Ups (left hand)
4, 8, 4, 8…5, 10, 5, 10…6, 12, 6, 12…etc…
Rx: DBs – 35/25 & Box – 24/20
Metcon
Complete 3 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold
Goal is unbroken sets, 1 min rest between sets
