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Components

Metcon

Settings

Workout

Monday

Warm-up

2:00 Bike

Into...

2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME
50/40 Cal Bike

Immediately into...

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into...

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

KG BB: (50/35)|(35/25)

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Whiteboard:

Monday, March 01, 2021

Male Clients