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Metcon

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Workout

Tuesday

A. CONDITIONING

Metcon (AMRAP - Rounds and Reps)

AMRAP x 30 MINUTES
1000/800m Row
5 Ring Muscle-Ups
30 Box Jump Overs (24/20)
5 Ring Muscle-Ups
30 Back Rack Lunges (135/95)
5 Ring Muscle-Ups

(Score is Rounds + Reps)

GOAL: Pacer workout. Smoothe on the Row / BJO / BRL and unbroken and quick sets on the RMU. 4:00 or less on every row. Try to go "unbroken" on all movements today with the proper pacing.

B. 60:00 GPP

Warm-up

2 ROUNDS
10 Arm Haulers
10 Hollow Rocks
10 Cossack Squats*

Into…

2 ROUNDS
10 Scap Pull-Ups
5 Ring Rows or Strict Pull-Ups
10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Workout

Metcon (Time)

FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (Weight)

3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs

(Score is Weight)

C. STRENGTH / GYMNASTICS

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

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