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Components

Metcon

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Workout

Friday

A. CONDITIONING

Metcon (AMRAP - Reps)

3 SETS FOR MAX REPS
1:00 - Alt. DB Snatch (50/35)
1:00 - H-R Push-ups
1:00 - Box Jump Overs (24/20)
1:00 - Toes to Bar
1:00 - Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

B. 60:00 GPP

Warm-up

AMRAP x 5 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts

Extended Warm-up

EMOM x 10 MINUTES
Min 1 - :50 Bike @ Moderate Pace
Min 2 - :20 Hollow Hang into 5 Perfect Kip Swings

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Workout

Metcon (Time)

4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups

(Score is Time)

Cool Down

FOR RECOVERY
5:00 EZ Pace Bike*

*Nasal Breathing Only

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C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS W/ A VEST*
600m Run
20 Burpees to Target
20 Russian KB Swing (70/53)
20 KB Goblet Lunges
200m Double KB Suitcase Carry (70/53)

-Rest as Needed b/t Sets-

*Wear a 20# vest if you have it.

(No Measure)

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