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Metcon

Nicole

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Workout

"Nicole"

We will be hosting Zoom classes starting today @ 12 and 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

Metcon (3 Rounds for reps)

3 Rounds: (30 seconds for max quality reps of each movement)
Y, T, W + Hollow Rocks

YTW demo: https://youtu.be/cNvesE8v_bo

Metcon

Nicole (AMRAP - Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.

YOU SCORE IS: Rounds completed + total pullup reps.
Ex I completed 4 Rounds and did 65 pullups. My Score 4+65

You are looking to be able to do between 10-20 Reps on your opening round. Make sure to scale weight accordingly to be able to move in big blocks of work each round.

Variations for Pull-ups:
Barbell Bent over Row (135/95)
Dumbbell Bent Over Row (60/35)
Back Pack Rows (As Heavy as Possible)
Ring Rows
Banded Rows (with a Pull-up band)

Accessory Work

Metcon (No Measure)

3 Rounds of 10 Reverse Snow Angels
Demo video: https://www.youtube.com/watch?v=xKT4p2FiUYY

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

Whiteboard:

Wednesday, April 15, 2020

Male Clients