18 Sep, 2020
9.18.20
Metcon
2 mins/side Couch Stretch
Then for 7 mins:
6/side Bird Dogs
3 DB Goblet Squats with a 10 sec pause in the bottom
6/side Lateral Step Ups on Box
1 min Jump Rope
Then for 7 mins:
6/side Bird Dogs
3 DB Goblet Squats with a 10 sec pause in the bottom
6/side Lateral Step Ups on Box
1 min Jump Rope
Metcon
EMOM x 6 mins:
(all are 20 secs of effort)
1. 20 secs Alternating Jumping
2. 20 secs Knee to Squat to 1-Leg Jump
3. 20 secs Single Leg Side to Side Hop over line in floor with line on floor
(all are 20 secs of effort)
1. 20 secs Alternating Jumping
2. 20 secs Knee to Squat to 1-Leg Jump
3. 20 secs Single Leg Side to Side Hop over line in floor with line on floor
Front Squat (3 sets of 5 reps at 70-75-80%)
Then drop 10lbs/side and go for Max Reps!
Rest 3 mins
Then drop another 10lbs/side and go for Max Reps!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 HSPUs
10 Pull Ups
15 Air Squats
10 HSPUs
10 Pull Ups
15 Air Squats
Rx+: Alternating Pistol Squats
No need to get everything unbroken here. Pace as if it would be an "Open" workout. Push your wall as far as you can, start smart, cut your reps by 2 and have a rep scheme that helps you to stay consistent all the way through!
No need to get everything unbroken here. Pace as if it would be an "Open" workout. Push your wall as far as you can, start smart, cut your reps by 2 and have a rep scheme that helps you to stay consistent all the way through!
Metcon
Optional Extra Work
EMOM x 18 mins:
1. 30 sec Sandbag Cleans (150/100)
2. 2 x 50ft Sled Push at Medium weight
3. Rest
*No Sandbag – Double KB (70/53)
**No Sled – 30 sec Sandbag Squats or Double KB Squats
Scale #3 to Side to Side Jumps/Hops with both legs