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Del

Metcon

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Workout

Monday

Warm-up

DYNAMIC WARM-UP
AMRAP 6:
10 alternating Spiderman stretch
100-m run
10 push-ups
100-m weighted run
5 ring rows

KIPPING PULL-UP WARM-UP AND REVIEW
Position on the pull-up bar Grip and active hang on the bar
Kip swing Fast transition between hollow and arch body positions
2 kip swings + 1 kip Aggressive press down and rapid close of the hips
2 kip swings + 1 pull-up Same as step 3, but pull chin over or get chest to the bar
2 kip swings + 1 pull-up + 2 kip swings Push away from the top of the pull-up
Multiple pull-ups Aggressive press down and push away into the next rep

WORKOUT PREP
1 set:
3-5 weighted pull-ups
3-5 handstand push-ups
3-5 chest-to-bar pull-ups
3-5 burpees

Workout

Del (Time)

For Time
25 Burpees
400 meter Run (20/14 lb Medicine Ball)
25 Weighted Pull-Ups (20/15 lb Dumbbell)
400 meter Run (20/14 lb Medicine Ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb Medicine Ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb medicine ball)
25 Burpees

In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011

To learn more about Del click here

Metcon (Time)

INTERMEDIATE

For time:
25 burpees
400-m weighted run (10/14 lb)
25 strict pull-ups
400-m weighted run
15 handstand push-ups
400-m weighted run
25 chin-over-bar pull-ups
400-m weighted run
25 burpees

Metcon (Time)

BEGINNER

For time:
25 burpees
400-m run
25 ring rows
200-m run
15 push-ups
400-m run
25 jumping pull-ups
200-m run
25 burpees

Stretch

1 set:
1:00 calf mash/leg
1:00 banded shoulder stretch/arm

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