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Metcon

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Workout

Thursday

READY

1.) 2 Rounds
- 200M Run
- 8E Quadruped Hip Rotations
- 8E Deadbug
- 6E Single Arm DB Arnold Press
- 6E "2 UP 1 DOWN" Ring Row

E.S.D.

Metcon (AMRAP - Rounds and Reps)

2.) BURN (Bodybuilding)
2a.) 6:00 AMRAP:
- 10/8 Calorie Row
- 8 Half Kneeling Single Arm DB Bicep Curl to Press (R)
- 8 Half Kneeling Single Arm DB Bicep Curl to Press (L)

* 1:00 REST, then proceed to 2b.

Metcon (AMRAP - Rounds and Reps)

2b.) 6:00 AMRAP:
- 9/7 Calorie Bike
- 50'E Single Arm DB Suitcase Carry
- 8E DB Reverse Lunge (Held in Front Rack) (Same Single DB)

* 1:00 REST, then proceed to 2c.

Metcon (AMRAP - Rounds and Reps)

2c.) 6:00 AMRAP:
- 8 Single Arm DB Renegade Row (R)
- 8 Single Arm DB OH Forward Lunge (R)
- 8 Single Arm DB Renegade Row (L)
- 8 Single Arm DB OH Forward Lunge (L)

*Single Arm Renegade row is performed with all reps completed on side with DB while non-loaded side provides the support for the duration of all reps.

ACCESSORY

Accumulate:
3:00mins each in as few sets as possible of the following
-Paralette Bar L-Sit
- Handstand Hold
*rest :30 between each set. Move directly from L-Sit to HS Hold then rest. Keep track of time accumulated until 3:00mins is reached.

ADAPTATION

3.) 8:00 Alternating EMOM
Minute 1: :30E Eagle in Saddle
Minute 2: :30E Lizard
Minute 3: :30E Half Kneeling Hamstring Stretch
Minute 4: 1:00 Puppy Pose

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Thursday, September 01, 2022

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