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Metcon

Back Squat

"Rush Hour"

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Workout

MONDAY 11.2.20

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1: Metcon (AMRAP - Reps)

Strict Gymnastics
3 Rounds:
AMRAP 2
20/15 Cal Row
Max strict HSPU's in time remaining.
...... Directly into.
AMRAP 2:
50 DU's
Max Strict Pull-Ups in time remaining

Rest 1:00 between rounds.

STIMULUS
- This is a repeat from last week (10.26.20)
- We will perform each of the AMRAP 2 couplets 3 times.
- The max portion of each amrap does not have to be unbroken, simply as many reps as you can in the time remaining.
- We should at least have a full minue to complete the max rep portion of each AMRAP.
- Score will be number of reps for SHSPU's and strict pull-ups for each round.

2: Back Squat (10-8-6-4-2)

Back Squat

Based off 1RM Back Squat
10 @ 67%
8 @ 74%
6 @ 80%
4 @ 85%
2 @ 90%

* rest 3:00 between sets. Repeat from last week adding 2%.

MC: "Rush Hour" (Time)

On the 4:00 x 5 Rounds:
15/10 Calorie Assault Bike or 20/14 Calorie Row
10 Barbell-Facing Burpees
5 Power Snatches (135/95)

Stimulus
- Aim is to be consistent across all five rounds, with our score for the day being our *slowest* round.
- Stimulus calls for a power snatch weight on the moderately heavy side, and one that we could cycle for 10+ reps unbroken when completely fresh.
- This does not mean we need completing this workout touch-and-go-and-unbroken(as fast singles is a strong strategy), and instead, that we have a weight we can aggressively attack the 5 reps.

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

Whiteboard:

Monday, November 02, 2020

Male Clients