25 Aug, 2020
8.25.20
Metcon
1 min Wrist Stretch
1 min No Jump Burpees
1 min Inchworms
1 min Shoulder Taps
1 min Hip Thrust (from Crab position)
1 min Banded Push Ups with 3 sec hold on top
1 min Banded Pull Apart
1 min No Jump Burpees
1 min Inchworms
1 min Shoulder Taps
1 min Hip Thrust (from Crab position)
1 min Banded Push Ups with 3 sec hold on top
1 min Banded Pull Apart
Metcon
Kipping Work
1. Wall facing Walk Outs / Feet on Box
2. Tripod to Candle to Wall / Alternated Foot on Box
3. Kick up to Handstand to Tripod to Candle or on box: Alternated Foot + Shoulder Taps
4. Air Kipping / Kipping to Wall
1. Wall facing Walk Outs / Feet on Box
2. Tripod to Candle to Wall / Alternated Foot on Box
3. Kick up to Handstand to Tripod to Candle or on box: Alternated Foot + Shoulder Taps
4. Air Kipping / Kipping to Wall
Metcon
Every 30 secs for 7 mins (14 rds):
1 Kipping HSPU / 2 Box Strict HSPUs
1 Kipping HSPU / 2 Box Strict HSPUs
Work for your best single rep each time. The goal here is to become familiar with the hip extension as you try to keep perfect perform instead of going for reps.
Metcon
Every 3 mins for 21 mins (7 rds):
15/10 Cal Row or Assault Bike
6-12 Kipping HSPUs
10-12 C2B Pull Ups / Pull Ups
10 KB Swings (70/53)
15/10 Cal Row or Assault Bike
6-12 Kipping HSPUs
10-12 C2B Pull Ups / Pull Ups
10 KB Swings (70/53)
The goal is to practice your HSPUs. Choose a number that you can hit unbroken for at least 15 mins of the workout (5 sets). Same on the Pull Ups as we worked them last week.
Everyone should work for a max of 2 mins with 1 min rest.
Everyone should work for a max of 2 mins with 1 min rest.
Metcon
Optional Extra Work
Every 2 mins for 6 mins:
5 Push Press (build to 80% of 1RM)
Directly into:
Every 2 mins for 6 min:
5 Push Jerks (start with your ending Push Press weight and add 10 lbs on each side on your first set, then progress to 80% of your 1RM Push Jerk)
Directly into:
Complete 3 sets of:
5 Split Jerk (start with your best 5RM Push Jerk and progress to your best 5RM Split Jerk of the day)
AMRAP x 20 mins at 80%:
400m Run
30 Front Plank Forearm to Shoulders
500/400m Row
60 OH Hollow Flutter Kicks
