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Components

Metcon

Shoulder Press

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Workout

Thursday

A. CONDITIONING

No Additional Conditioning. Enjoy the reduced volume...hit the class workout and strength.

B. 60:00 GPP

Warm-up

1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)

1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)

Skill

ON A 12:00 RUNNING CLOCK...
Practice HS Walk Skill*

*Beginner - Bear Crawl or Box Walk
Intermediate - Box Walk or Guided Walk
Advanced - Guided Walk or Free Walk

(No Measure)

Workout

Metcon (AMRAP - Reps)

EMOM x 15 MINUTES
MIN 1 - MAX Push-Ups
MIN 2 - 16/13 Cal Bike
MIN 3 - MAX V-Ups

(Score is Reps)

Cool Down

FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (5-3-1)

Shoulder Press

5-3-1
Strict Press

*Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

(Score is Weight)

Want to see some of these movements in action? Check out our .