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Metcon

Back Squat

" Fight Night"

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WOD

MONDAY 10.26.20

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1: Metcon (3 Rounds for reps)

Strict Gymnastics
3 Rounds:
AMRAP 2
20/15 Cal Row
Max strict HSPU's in time remaining.
...... Directly into.
AMRAP 2:
50 DU's
Max Strict Pull-Ups in time remaining

Rest 1:00 between rounds. This will be repeated one week from today.

STIMULUS
- We will perform each of the AMRAP 2 couplets 3 times.
- The max portion of each amrap does not have to be unbroken, simply as many reps as you can in the time remaining.
- We should at least have a full minue to complete the max rep portion of each AMRAP.
- Score will be number of reps for SHSPU's and strict pull-ups for each round.

2: Back Squat (10-8-6-4-2)

Based off 1RM Back Squat
10 @ 65%
8 @ 72%
6 @ 78%
4 @ 83%
2 @ 88%

* rest 3:00 between sets. The rep scheme will be repeated next week.

MC: " Fight Night" (AMRAP - Rounds and Reps)

AMRAP 20:
20 Thrusters
20 Hang Power Snatches
20 Box Jumps (24/20)
20 Overhead Squats
20/15 Cal Row

*Barbell 75/55

STIMULUS
- Today's AMRAP workout resembles the movement patterns seen in the benchmark "Fight Gone Bad"
- Workout shoud feel light and long
- Score rounds and reps

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

Whiteboard:

Monday, October 26, 2020

Male Athletes