25 May, 2021
5.25.21
Metcon
15/10 Cal Row
Then EMOM x 8 mins:
1. 6/side Single Arm Ring Rows & Thoracic Rotations
2. 8/side Overhead Plate Dead Bugs
3. 30 sec Beat Swings on Bar / Rings / Hollow Rock on floor
4. 30 sec Handstand Hold / 30 sec Kick Up to Handstand
Then EMOM x 8 mins:
1. 6/side Single Arm Ring Rows & Thoracic Rotations
2. 8/side Overhead Plate Dead Bugs
3. 30 sec Beat Swings on Bar / Rings / Hollow Rock on floor
4. 30 sec Handstand Hold / 30 sec Kick Up to Handstand
Metcon
EMOM x 10 mins:
1. 3-5 Ring MUs / 3-5 Bar MUs / 6-10 Pull Ups
2. 5-10 Strict HSPUs / 5-10 Feet on Box Pike HSPUs / 5-10 Pike HSPUs
1. 3-5 Ring MUs / 3-5 Bar MUs / 6-10 Pull Ups
2. 5-10 Strict HSPUs / 5-10 Feet on Box Pike HSPUs / 5-10 Pike HSPUs
Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / Max (-1) Strict Pull Ups / 15 Ring Rows
2. 5-10 Strict Ring Dips / 5-10 Bar Dips / 10-15 Push Ups
1. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / Max (-1) Strict Pull Ups / 15 Ring Rows
2. 5-10 Strict Ring Dips / 5-10 Bar Dips / 10-15 Push Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
25/20 Cal Row
10 Power Cleans (135/95)
15 Burpees over Bar (bar facing)
25/20 Cal Row
10 Power Cleans (135/95)
15 Burpees over Bar (bar facing)
Metcon
Optional Extra Work
Complete 2 sets of:
3 Deadlifts at 85% of your 1RM (no touch and go)
Rest 2 mins
5 Deadlifts at 75% of your 1RM (touch and go)
Rest 90 secs
AQAP for Quality:
8 Touch and Go Power Snatches at 60% of 1RM
Rest 2 mins
6 Touch and Go Power Snatches at 70% of 1RM
Rest 2 mins
4 Touch and Go Power Snatches at 80% of 1RM
Rest 2 mins
2 Touch and Go Power Snatches at 82.5-85% of 1RM
Rest 2 mins
Complete 3-4 sets of:
50ft Sandbag Lunges (150/100)
2 x 50ft Sandbag Carry (150/100)
30 GHD Sit Ups
Rest 90 secs