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Metcon

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Workout

CF2/18/22

Strength

The next 8 weeks we will be doing a double progression strength series with our Squat, Deadlift and Strict Press.

Tues & Thurs will be focused on the Olympic lifts Snatch Clean and Jerk

Fridays we will be continuing our Muscle Up progressions. I really think that a combination of the strict Chin up and Dips along with the opportunity to continue to practice our RMU we are gonna have several able to get their first!!

Monday: Squat Cycle
Tuesday: Snatch
Wednesday: Deadlift & Press
Thursday: Clean & Jerk
Friday: Chin-ups & Dips or RMU
Saturday: Partner WOD!
Sunday: Gymnastics Progressions

Gymnastics

You choice of one of the 3 Following for 10min
Alternating Minutes of 5 Chin-ups/ 5 Dips
EMOM Banded Ring Transitions or Jumping
EMOM Ring Muscle ups

Metcon (3 Rounds for reps)

In a 4 Min Window Complete
400m Run Directly into:
     Max Rounds and Reps of
        5 Pull-ups
        10 Wall Balls 20/14

Rest 1 minute and Repeat 2 additional Rounds

Extra Credit

50 Pronated Bicep Curls
(Palms Down)

Whiteboard:

Friday, February 18, 2022

Male Clients