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Metcon

"Dirt Devil"

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Workout

WEDNESDAY 7.1.20

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MC: Metcon (Weight)

Capacity Builder
On the 2:00 x 5 Rounds:
Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts
Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts
Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts
Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts
Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts

STIMULUS
DESCRIPTION
Pairing up gymnastics and weighlifting in this opening piece that works strength, conditioning, and skill
Rounds begin every 2 minutes [0-2-4-6-8-10]
Within that window, you'll complete 30% of your max set of unbroken ring muscle-ups and a set of deadlifts
The deadlift is the scored portion of the workout
Record all weights used across the 5 sets, as your final score is the total weight lifted
DEADLIFTS
Build in weight as the reps decrease
All sets should be compelted unbroken for them to count towards your score
Use one bar and change the weight as you go
RING MUSCLE-UPS
If your max set of ring muscle-ups is 10, you'll complete 3 muscle-ups to start each round
This number should be something you can complete unbroken each time
Adjust the percentage or variation as needed to accomplish this
SUBS
RING MUSCLE-UPS
3-5 chest or chin over bar pullups and 3-5 ring dips

MC: "Dirt Devil" (Time)

On the 4:00 x 5 Rounds:
5 Devil Presses (50's/35's)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50's/35's)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50's/35's)

DESCRIPTION
Working through 5 fast paced intervals for todays main conditioning piece
You'll complete the listed work for time and rest until the next 4-minute window begins
For Example: If the work takes you 3 minutes, you'll have 1 minute to rest before the next round starts
To help maintain intensity, these rounds should take 3 minutes or less - giving you at least 1 minute of rest
Record your time for each interval, as your final score is the slowest of the 5
Rounds begin on the [0-4-8-12-16]

EC: Metcon (No Measure)

EXTRA CREDIT:
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

STIMULUS
DESCRIPTION
Todays Body Armor will focus on the glutes, hamstrings, and quads
We'll move directly from one movement to the next and rest 2 minutes following the glute bridges
The focus here is on quality over speed
BANDED GOOD MORNINGS
Choose a band tension that allows you to complete all 40 reps without breaking
ALTERNATING PISTOLS
Alternate legs each rep for a total of 10 each side
Choose a rep number or variation that allows you to clear this station in 1:30 or less
PAUSING WEIGHTED GLUTE BRIDGES
Pause for 2 seconds at the finish position of each rep
You can use a dumbbell or barbell to weight this movement
There is the option to increase weight or stay the same across
"

Whiteboard:

Wednesday, July 01, 2020

Male Clients