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Friday, August 13, 2021

Metcon (AMRAP - Reps)

"Nitro"
AMRAP 10:
--12/10 Calorie Row or 10/8 Cal Bike or 100m Run
--12 Alternating Hang Dumbbell Clean and Jerk (50/35)

- Rest 5:00 -

AMRAP 10:
--12/10 Calorie Row or 10/8 Cal Bike or 100m Run
--8 Burpee Over Rower or Barbell

Accessory

10:00 Muscle Transition Practice

Advanced - 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate - 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!

Burn! 12:00pm

20 Rounds For Time: (30 min time cap)
5 Sit Ups
3 DB Thrusters
1 Wall Walk

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

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Friday, August 13, 2021

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