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Metcon

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Workout

Nov 10th

– Metcon: Today the challenge will be how to sustain efficiency from the first 15 minute AMRAP to the second. Both workouts are similar yet will require different strategies. The reps in workout #2 are not divisible by 2 which will make you have to think a bit more on purpose. Effort should be around 80% today.

Warm-up

Abmat Pizza Game x 6 Minutes
*For each drop complete:
5 Air Squats
5 Push-ups
5 Hollow Rocks
Then,
Review Hang Power Clean + S20H
T2B

Metcon

B: Metcon (Time)

In teams of 2 with a running clock:
0:00-15:00
10 Hang Power Cleans + S20H (135, 95)
20 Push-ups
30 T2B
40 Air Squats
50 Calorie Row
17:00-32:00
5 Hang Power Cleans + S20H (135, 95)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+:(HSPU in place of Push-ups)
L3: (115, 80)
L2: (95, 65) (Box Push-ups) (Knee Lifts)
L1: (65, 35) (Box Push-ups) (Abmat Sit-ups)

Extra Credit

C: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing
or Make up an "extra credit" session you missed from this past week.

Whiteboard:

Saturday, November 10, 2018

Male Clients