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Components

Metcon

Gainz - Tempo Bench Press

Gainz - Alternating F ...

Metcon

Tabata Plitt Abs Part 2

Settings

WOD

Finally Friday

We will be posting an extra No equiptment WOD for anyone at home while any concerns are still around. Keep the fitness going !

NO EQUIPTMENT- HOME WOD

Metcon (Time)

100 Burpees for time

Every 25 Burpees stop and perform
25 V-Ups
400m Run

Warm-up

Warm- GainZ 2 Upper

2 Rounds of...

5 Reps each arm Half-Kneeling Shoulder CAR
youtu.be/UcKIwLfE1_s
(no added weight necessary)

15 Reps of Overhead Bandy Tricep Extensions
youtu.be/ioMF-2ErRLw

15 Reps of Seated Bandy Pull-Downs

Strength

Gainz - Tempo Bench Press (Weight)

(Heavy Mechanical Loading/ Peak Tension)

Set 1: 15 Tempo Reps (3s Down, 3s Up)
Set 2: 12 Tempo Reps (3s Down, 3s Up)
Set 3: 10 Tempo Reps (2s Down, 2s Up)
Set 4: 10 Tempo Reps (2s Down, 2s Up)
Set 5: 10 Heavy Reps --drop 30%-- 10 Reps --drop 30%-- MAX Reps to Failure (use spotter if available)

Notes: Rest 2:00 between sets.

Scoring: Load

Strength 2

Gainz - Alternating Floor Press DB/ Max Band PU (AMRAP - Reps)

4 sets of
12 Alternating DB Floor Press or Bench

into

Max Banded Resisted Pushups

Rest 2 minutes between sets (Record Lowest Number of Pushups)

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
2 Rope Climbs (15')
12 Dumbbell Hang Clean and Jerks (50/35)
21 AbMat Sit-ups

Finisher

Tabata Plitt Abs Part 2 (AMRAP - Reps)

2 Rounds
1:00 - Ankle Biters
1:00 - Side Plank Reps Left
1:00 - Side Plank Reps Right
1:00 - Med-Ball Trios (R+L+Both)
Rest 2min

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