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Components

Metcon

Settings

Workout

Monday, September 5th 2022

A. General
3 sets
30 second Row
3 banded shoulder oscillations
https://youtu.be/P9QVvhyBTdM

B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs

C. Upper body activation
2 sets
4 Banded pull aparts @ 2-2-2-2
8 Wall slides @ foam roller
https://youtu.be/VUOVGr8cao0

Gymnastics

A1: Metcon (AMRAP - Reps)

Part A (5 min)
Max strict HSPU

A2: Metcon (Checkmark)

Part B: Progression 1 (10 min)
4 x X%
Rest as little as possible between unbroken efforts.

Max rep > 30 = 30%
Max rep 20-30 = 40%
Max rep 10-15 = 50%
Max rep < 10 = 10 reps box supported

TC: 15 min
Score: Reps

Scaling Options
Beginner
Z Press @ a 8-10 rep weight

Intermediate
Feet on Box Pike HSPU

Perform
As Written

Metcon

B: Metcon (Time)

For time
21-15-9
Power Clean 115/75 lbs
TTB

KG: 50/35 KG
TC: 8 min
Score: Time

Scaling Options
Beginner
Power Clean @ RPE 4-5
Abmat situps or Knee raises

Intermediate
Power Clean @95/65
Toes to Eye Level

Perform
As Written

Conditioning

C: Metcon (Calories)

5rounds (minutes)
40 seconds Max Calories
rest 20 seconds

Extra Accessory

Metcon (Weight)

Core

Half kneeling landmine twist
3 x 12/side

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