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Metcon

"Teardrop"

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Workout

MONDAY 6.14.21

DELOAD WEEK. Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them.

1: Metcon (Weight)

Front Squat
Alternating EMOM x 10 (5 Rounds):
Minute 1 - 3 Front Squats
Minute 2 - Max Strict Ring Dips in :30s

Stimulus
- If you cannot do ring dips without assistance, use a band or complete ring dip negatives (jump up to support with a 3 second count down).
- Enter the weight used for your last 3 sets only.

All percentages based on 1RM Front Squat:
Set 1 - 55%
Set 2 - 60%
Sets 3+4+5 - 65%

MC: "Teardrop" (AMRAP - Rounds and Reps)

AMRAP 15:
100 Double-Unders
75 Air Squats
500m/450m Row

Stimulus
- Conditioning Category: Threshold
- Athletes can expect somewhere between 3-4 rounds in this workout.
- Score: Round + Reps (1 Meter = 1 Rep)

Modifications
DOUBLE UNDERS
- 150 Single Unders
- 100 Line Hops

500/450m ROW
- 450m Run
- 450/400m Ski
- 1000/900m Bike (Any)

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

Whiteboard:

Monday, June 14, 2021

Male Clients