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Components

Metcon

"9 to 5"

Settings

Workout

WEDNESDAY 2.17.21

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1: Metcon (AMRAP - Reps)

Skill Conditioning
For Max Pistols:
Min 1 - 25 Double-Unders, Max Alternating Pistols
Min 2 - 25 Double-Unders, Max Alternating Pistols
Min 3 - 25 Double-Unders, Max Alternating Pistols
Min 4 - Rest
Min 5 - 25 Double-Unders, Max Alternating Pistols
Min 6 - 25 Double-Unders, Max Alternating Pistols
Min 7 - 25 Double-Unders, Max Alternating Pistols

Stimulus
- Score: total pistols across the six minutes of work.
- Athlete's have until the end of the minute to accumulate reps after completing the DU buy-in.
- Intentions are to be done with the jump rope by the :25s mark.

Modifications
DOUBLE UNDERS
- 1.5x Reps Single Unders
- Line Hops
- 25 Seconds Of Practice

PISTOLS
- Box Pistols
- Cossack Squats
- Air Squats

MC: "9 to 5" (3 Rounds for reps)

AMRAP 5:
12/9 Calorie AAB
12 Chest To Bar Pull-Ups
9 Front Squats 135 / 95 lb

Rest 5:00

AMRAP 5:
9/6 Calorie AAB
9 Chest To Bar Pull-Ups
6 Front Squats 155 / 105 lb

Rest 5:00

AMRAP 5:
6/3 Calorie AAB
6 CTB Pull-Ups
3 Front Squats 185 / 135 lb

Stimulus
- Conditioning Category: Threshold
- Interval 1 Barbell - 21+ reps unbroken.
- Interval 2 Barbell - 15+ reps unbroken.
- Interval 3 Barbell - 9+ reps unbroken.
- We should be able to go unbroken on the front squats on all rounds. The loads should be challenging but managable.
- Performing a squat clean to begin the front squats IS allowed.
- 3 Scores: Rounds + Reps. The leaderboard will show total rounds and reps over the 3 rounds.

Modifications for AAB
15/12 | 12/9 | 9/6 Cal Row

CHEST TO BAR PULL-UPS
- Banded Chest To Bar Pull-Ups
- Chin Over Bar Pull-Ups
- Banded Strict Pull-Ups
- Bent Over Rows
- Ring Rows
- Alternating Dumbbell Plank Rows

FRONT SQUATS
- Take From Rack
- Reduce Weight
- Double Dumbbells or Kettlebells
- Odd Object Squats

EC: Metcon (No Measure)

EXTRA CREDIT:
Midline
3 Sets, Not for Score:
:30s Static Front Rack Barbell Hold
20-30 GHD Sit-Ups
Rest 2:00 between sets.

Whiteboard:

Wednesday, February 17, 2021

Male Clients