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Components

Metcon

SWEET CAROLINE

Metcon

Back Squat

Metcon

Settings

Workout

Friday

A. CONDITIONING

Metcon (1 Rounds for time)

10 SETS FOR TIME
15/12 Cal Row

-Rest Exactly 2:1 to Work-

(Score is Slowest Set)

GOAL: 2:1 Rest to Work ratio. If it takes you :45 to complete the row, you rest exactly :90 before starting your next row. All 10 sets should be all out. Warm-up as needed before the first row....all 10 efforts should be an all-out sprint.

B. 60:00 GPP

Warm-up

2 ROUNDS
:30 Bike
:30 Jumping Jacks
:30 Lunges
:30 Shoulder Taps

Into…

3 ROUNDS
10 Good Mornings
8 Step-Ups
6 Slow Alt. Bird Dogs
4 Up-Down + Push-Up

Workout

SWEET CAROLINE (Time)

3 SETS FOR TIME
30/25 Cal Bike
25 Box Jumps (24/20)
20 Burpees
1:30 Push-Up Plank*

*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.

-Rest 1:00 b/t Sets-

(Score is Time)

Finisher

Metcon (AMRAP - Reps)

3 SETS FOR MAX REPS
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest

*No additional rest b/t Sets

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5-5)

Back Squat

5-5-5-5
Back Squat

(Score is Weight)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Squats

*Wear a 10-30# Vest. Complete for Quality.

(Score is Rounds + Reps)

GOAL: In the Back Squat, start moderate and build to heavy. Can you hold an EMOM or better with the additional weight on the body? This is a great test of bodyweight strength and overall grit. This is a very different feeling workout with the vest. If you've never done this strict, try it strict or strict every other round.

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