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Components

Metcon

GHD Sit-ups

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Workout

Tuesday

A. CONDITIONING

Metcon (AMRAP - Reps)

EMOM x 16 MINUTES*
MIN 1 - :50 Max Single DB Front Rack Step-Ups (50/35)|(24/20)
MIN 2 - :50 Max Burpee Box Jump
MIN 3&4 - 500/400m Row

(Score is Reps)

KG DB: (22.5/15)

Goal: This EMOM is meant to be GNARLY in MIN 1 & 2. Don't hold back. In MIN 3&4, manage the row as needed to complete the effort without losing your pace in the "for reps" movements.

B. 60:00 GPP

Warm-up

2:00 Bike

2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
20 Shoulder Taps

Into…

2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups

*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.

Skill

Metcon (AMRAP - Reps)

3 SETS
Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

(Score is Reps)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES
Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

GHD Sit-ups (4x10)

GHD Sit-ups

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