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Components

Metcon

Front Squat

Push Press

Settings

Workout

Monday

A. CONDITIONING

Metcon (Time)

FOR TIME
250m Row
10 HSPU*
10 Box Jump Overs (24/20)
500m Row
20 HSPU
20 Box Jump Overs
750m
30 HSPU
30 Box Jump Overs
1000m
40 HSPU
40 Box Jump Overs
1250m Row

*HSPU are performed with a 4" deficit.

(Score is Time)

B. 60:00 GPP

Warm-up

BODYWEIGHT FLOW…

2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP - Reps)

EMOM x 20 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 15 Toes to Bar or 20 Sit-Ups
MIN 3 - Max DB Renegade Rows (50/35)|(35/20)
MIN 4 - Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

C. STRENGTH / GYMNASTICS

Front Squat (10-8-6-4-2)

FOR LOAD
10-8-6-4-2
Front Squat

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)

-Rest 5:00-

Push Press (10-8-6-4-2)

FOR LOAD
10-8-6-4-2
Push Press

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)

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