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Metcon

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Workout

Tuesday

A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES
MIN 1 - 12 Front Squats (155/105)
MIN 2 - 12 Chest to Bar Pull-Ups

(No Measure)

GOAL: EFFORT | Might end up a little more like an AMRAP toward the end for some but actually this workout should be uncomfortable but doable. All squats should be unbroken and depending on your proficiency on the pull-up bar...those should be either unbroken or max 1 break. Expect to have more rest after your pull-ups...don't expect your legs to feel that good either way!

B. 60:00 GPP

Warm-up

3 SETS
100m Run
20 Mountain Climbers
5 BB Strict Press
:10 BB OH Hold

-Quick Rest b/t Sets-

Workout

Metcon (Time)

4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Post Workout Skill

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK...
Practice Handstand Walking Options*

Option 1 - HS Walk or Assisted Walk
Option 2 - Freestanding HS Hold or Wall Hold
Option 3 - Pike "Around the Worlds"

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS
10 Strict Toes to Bar
10 Tempo Push-Ups (2020)

-Rest Briefly b/t Sets-

(No Measure)

GOAL: QUALITY | Control, control, control and more control. Slow is smooth and smooth is fast here today. Don't rush through your reps...take your time. But only a short rest b/t sets. We want quality reps while also fighting through accumulated fatigue.

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