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Metcon

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Workout

Monday

A. CONDITIONING

Metcon (No Measure)

EMOM x 20 MINUTES
MIN 1 - Goat Movement 1
MIN 2 - :45 Light Cardio Choice1
MIN 3 - Goat Movement 2
MIN 4 - :45 Light Cardio Choice 2
MIN 5 - Rest

(No Measure)

GOAL: QUALITY | A little GOAT work to start off our deload week. There will be a sizeable reduction in volume and intensity this week -- IT WILL BE OK. This is needed every now and then. For this GOAT workout, pick 2 movements (preferably gymnastics or light weightlifting) and complete about :35-:45 of intentional practice. In the light cardio, your choice on what you choose...as long as you mix it up! Have fun with this one and work those weaknesses!

B. 60:00 GPP

Warm-up

AMRAP x 6 MINUTES
9/6 Cal Bike
6/6 SA KB Swing
6/6 SA KB Press
9 Single Ring Ring Rows

Skill

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK...
KB Snatch Progression

-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch

into...

ON A 8:00 RUNNING CLOCK...
J-Technique Review Rope Climb

-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)

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. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

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