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Metcon

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Workout

Wednesday

A. CONDITIONING

Metcon (1 Rounds for time)

"CHELSEA"
EMOM x 30 MINUTES
5 Pull-Ups
10 Push-Ups
15 Squats

(Score is Slowest Time)

GOAL: EFFORT | THREE OPTIONS today...1.) Perform as an AFAP bodyweight sprint each round; 2.) Perform as a quality effort with more of a recovery focus...option to end at 10/15/20 rounds as you see fit; or 3.) Perform STRICT AF and see what your capacity is for strict strength (strict pull-up, hand release push-up, squat to WB target).

B. 60:00 GPP

Warm-up

EMOM x 10 MINUTES
MIN 1 - :45 Single Unders
MIN 2 - :45 Max Lunge + Lunge + Air Squat
MIN 3 - :45 Hollow Rocks
MIN 4 - :45 Groiners
MIN 5 - :45 Bootstrapper Squats

Workout

Metcon (AMRAP - Rounds and Reps)

2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Finisher

Metcon (No Measure)

"TABATA"
8 SETS (:20 on/:10 off)*
MOVT 1 - Weighted Deadbugs**
MOVT 2 - Superman Hold

*Alternating movements
**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)

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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