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Metcon

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Workout

Sept 12

Due to the craziness that is the weather we will be having no classes starting today until further notice. Take care of yourselves out there.

Warm-up

A: Metcon (No Measure)

PVC Game:
1st Drop: 10 Walking Lunges
2nd Drop: 20 Jumping Jacks
3rd Drop: 30 Single Unders
4th Drop: 400 Meter Run
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Set-up + Review
– Single Arm Farmer Carry
– Sledpush
– Single Arm OH Carry
– Hollow Hold

GPP

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30:
Single Arm Farmer Carry x 25 meters each.
Light Sledpush Sprint x 50 meters.
Single Arm OH Carry x 25 meters each.
Hollow Hold x 20s
Rest as needed.
*One athlete completes a full round at a time.

*Alternate Workout:
AMRAP 30 w. a partner:
Single Arm Farmer Carry x 60s
Max Bike or Row for Cals x 60s
Single Arm OH Carry x 30s (15s each arm)
Hollow Hold x 20s
*One athlete completes a full round at a time.

Extra Credit

C: Metcon (No Measure)

5 Minute Light Recovery Jog or Row

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