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Metcon

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Workout

Python

READY

1.) 1 Round (0:00-8:00)
- 1:00 Bike (EASY)
- 12 Cuban Press w/Change Plates
- 12 Bent Over Reverse Fly w/Change Plates
- 10E Deadbug w/Change Plates
- 8 Push-Up to Alternating Toe Touch (or Sub for Push-Up to alternating shoulder tap)
* Allow 5:00 to brief S.F.P, demo movements, and for athletes to prepare.

S.F.P.

Metcon (AMRAP - Rounds)

2.) (Gymnastics Strength): Every 1:30 for 8 Alternating Sets (13:00-25:00)
Interval 1: 5 Negative Pull-Ups (:03-:05 Eccentric)
Interval 2: 5 Negative HSPU (:03-:05 Eccentric)

* Level 3: RX (Perform Strict/Kipping Pull-Up or HSPU to perform next negative rep)
* Level 2: Jump to perform negative pull-ups. Kick up for every negative HSPU.
* Level 1: 5 Ring Rows w/:05 Negative, 5 Negative DB Shoulder to Overhead (Perform S2O, then lower to shoulders over :05)

* Allow 5:00 to brief E.S.D and for athletes to grab their dumbbells.

E.S.D.

Metcon (AMRAP - Rounds)

3.) "Python"
24:00 Alternating EMOM: (30:00-54:00)
Minute 1: 8 Double DB Bent Over Row + 8 DB Bench Press (50/35)
Minute 2: 8 Double DB Hang Power Clean + 8 DB Push Press (50/35)
Minute 3: 15/12 Calorie Bike
Minute 4: REST

* Level 3: RX
* Level 2: DB (40/30), 12/9 Calorie Bike
* Level 1: DB (30/20), 9/7 Calorie Bike

* Allow 3:00 to transition to adaptation.

ADAPTATION

4.) (57:00-60:00)
Minute 1: :20E Banded Lat + Banded Bicep (R) Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Eagle in Saddle

Whiteboard:

Wednesday, March 09, 2022

Male Clients