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Components

Metcon

Settings

Workout

Monday 083120

Warm-Up

[GENERAL]
2 Rounds:
1 Min. Single Unders
:30 PVC Pass Throughs
1 Min. PVC Overhead Squats

[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

[MOBILITY]
1 Min. Squat Hold w. Rotation
1 Min. PVC Sots Press

Conditioning

[PRACTICE]
1 Round:
10 Double Unders
5 Overhead Squats

Metcon (Time)

"Double Dutch"

75 Double Unders, 27 Overhead Squats
75 Double Unders, 21 Overhead Squats
75 Double Unders, 15 Overhead Squats
75 Double Unders, 9 Overhead Squats

[SCALING]

DOUBLE UNDERS: Reduce Reps, :90 Time Cap, 75-150 Single Unders, 35 Over and Back DB Hops or 75 Line Hops, 75 Jumping Jacks.

OVERHEAD SQUATS: 1-Arm DB OHS (Split Reps /SIDE), Double DB Front Squats, Barbell Front Squats, Barbell OHS (95/65).

Whiteboard:

Monday, August 31, 2020

Male Clients