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Components

Metcon

Deadlift

Diane

Metcon

Settings

Workout

Friday

A. CONDITIONING

Metcon (Calories)

10 SETS (:20 ON / 1:00 OFF)
Max Cal Bike*

*Calorie count ENDS at the :20 mark, no roll over cals. Bike must start at 0 each new set.

(Score is Total Cals)

GOAL: All out effort. 3:1 rest to work rate...this should allow for almost complete recovery in the first few sprints. Push yourself past where you're comfortable in the middle rounds...this is purely between the ears and how much discomfort you're willing to endure. There are no limits here, just how hard do you want to work. Gut check time.

B. 60:00 GPP

Warm-up

AMRAP x 3:00
30 Crossbody Mountain Climbers
20 Jumping Jacks
10 Scap Push-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
5 Up-Downs
5/5 SA Russian KB Swings
5 Push-Ups

Strength

Deadlift (8-8-6-6)

Deadlift

8-8-6-6
Deadlift*

*Start Moderate-Heavy and Build to Heavy

(Score is Weight)

Workout

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Optional Finisher

Metcon (No Measure)

3 SETS
15 Diamond Push-Ups
15 DB or BB Skull-Crushers (Athlete Choice, Light)

-Rest 1:30 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for time)

5 SETS FOR QUALITY*
10 DB Devil's Clean (50/35)
10 DB Box Step-Overs (24/20)
25' HS Walk

-Rest 2:00 b/t Sets-

*Quality efforts. Move at a reasonable pace and be intentional with every rep. Time today is meant only for set to set comparison. This is not a race.

(Score is Each Set for Time)

KG DB: (22.5/15)

GOAL: Skill / Odd Object focused session here. Use today's workout as an opportunity to lower the intensity and practice cycling the DP / BJSO and perfecting your skills on your hands. The time between sets is only meant to keep you honest and not wasting too much time, if you need more rest bump it up to 3:00 b/t rounds.

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