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Components

Metcon

Shoulder Press

Metcon

Settings

Workout

Tuesday

A. CONDITIONING

Metcon (Time)

"OPEN 21.1"
FOR TIME
1-3-6-9-15-21
Wall Walks
10-30-60-90-150-210
Double-Unders

(Score is Time)

GOAL: GRIND | Perform AFTER your GPP session. TWO OPTIONS FOR TODAY...OPTION 1 - We know the shoulder burn is real! If this is your second (or third) time through what did you learn? OPTION 2 - \If you are looking for less intensity, use this workout as a recovery / skill session, don't mind the clock and end it after the set of 9.

B. 60:00 GPP

Warm-up

1:00 Bike (EZ-Mod)
3:00 Bike (:20 Hard / :10 Light)
1:00 Bike (EZ-Mod)

Into…

3 ROUNDS
6/6 DB Arnold Press
30 Mountain Climbers*
10 Hollow Rocks

*Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round.

Strength

Shoulder Press (1x5 @ 60%)

Shoulder Press

1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

4 SETS
ON A 2:30 RUNNING CLOCK...
12 Up-Downs
8 Push Jerks (155/105)|(115/75)
Max Cal Bike in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Reps)

KG BB: (70/47.5)|(50/35)

C. STRENGTH / GYMNASTICS

No Additional Strength. Take the additional rest and focus on your GPP and Conditioning session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also...nothing wrong with taking some time to read a book and unwind!

Want to see some of these movements in action? Check out our .