29 Jul, 2020
7.29.20
Don’t forget to join us at 9:30am on Thursday and Friday morning for a special 2 part Cup Match themed workout! Make sure to wear your colors and represent your team!!!!
Metcon
2 mins Bench or Wall T-Spine Stretch
Then complete 3 sets of:
6 Kick Up to Hand Stand (hold 10 secs) / 6/side Alternating Single Leg Wall Assisted Hand Stand Hold
6 Plank Shoulder Taps to 1 Pike Push Up
8 Horizontal Standing Banded Row
Then complete 3 sets of:
6 Kick Up to Hand Stand (hold 10 secs) / 6/side Alternating Single Leg Wall Assisted Hand Stand Hold
6 Plank Shoulder Taps to 1 Pike Push Up
8 Horizontal Standing Banded Row
Metcon (4 Rounds for reps)
EMOM x 8 mins:
1. 30 SEC Max Effort Strict HSPUs (down in 2 secs)
2. 30 sec Max Effort Strict C2B Pull Ups (down in 2 secs)
1. 30 SEC Max Effort Strict HSPUs (down in 2 secs)
2. 30 sec Max Effort Strict C2B Pull Ups (down in 2 secs)
Quality over quantity!
You want to get as many quality reps as possible. Do not redline!
You want to get as many quality reps as possible. Do not redline!
Metcon
EMOM x 8 Mins
1. 8-10 Strict Ring Dips (T2120)
2. 8-10 Supinate Grip Ring Rows (T2120)
1. 8-10 Strict Ring Dips (T2120)
2. 8-10 Supinate Grip Ring Rows (T2120)
Same as the previous EMOM: quality over quantity!
If you cannot perform Ring Dips then use a Bench, Box or Paralettes
If you cannot perform Ring Dips then use a Bench, Box or Paralettes
Metcon (2 Rounds for reps)
Complete 2 sets of:
AMRAP x 6 mins:
200m Run
8/side DB Front Rack Lunges (35/20)
8 Devil’s Press (35/20)
Rest 3 mins between sets
Completed run = 1 rep.
Start 2nd set from the beginning.
Start 2nd set from the beginning.