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Metcon

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Workout

Saturday, November 21st 2020

A. General
3mins Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Mobility
Rotating 90/90 Hip stretch
60sec

C. Specific
-10 Hollow body rocks
-10 Full squat T-spine rotation
-10 Prone Angels
-5/leg Deficit Front Rack Lunges @45lbs plate for the deficit

Metcon

A: Metcon (AMRAP - Rounds and Reps)

3 x AMRAP 8 minutes
5 Deadlift @275/185lbs
10 Burpee Pull-ups

Rest 2 minutes between amraps

*Continue where you left off on each amrap for one running score.

Scaling Options:
Beginner:
3 x AMRAP 8 minutes
5 Deadlift @moderate-heavy
10 Burpees + 10 Body rows
Rest 2 minutes between amraps

Intermediate:
3 x AMRAP 8 minutes
5 Deadlift @225/155 lbs
10 Burpee Pull-ups
Rest 2 minutes between amraps

COMP:
4 x AMRAP 3 minutes
2 Deadlift @295/175lbs
4 Burpee Pull-ups
Rest 1 minutes between amraps

A2: Metcon (AMRAP - Rounds and Reps)

Team Version

Alternating teammates round for round, with one person working at a time.

AMRAP 30mins
2 Deadlift @275/185lbs
4 Burpee Pull-ups

Extra Accessory

Metcon (Time)

!Calorie Challenge!

Get to 100 calories as fast as possible

Every 60 seconds stop and perform 8 slam balls

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