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Metcon

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Workout

9/29/2018

Warm-up

Partner 1: 300 M Row/Partner 2: OH Plate Hold; Then Switch
Partner 1: 12 Half Burpees/Partner 2: Wall Sit; Then Switch
Partner 1: 100 Feet Bear Crawl/Partner 2: Plank Hold; Then Switch
Partner 1: 8 Lunges Per Leg/Partner 2: Dead Hang Hold; Then Switch

Metcon

A.: Metcon (AMRAP - Reps)

Teams Of 2 (1 Works/1 Rests)

8 Minute AMRAP:
1000 M Row
Then W/ Remaining Time Left Complete The Following:
100 Air Squats
Max Effort Burpees W/ Remaining Time

-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP - Reps)

Teams Of 2 (1 Works/1 Rests)

8 Minute AMRAP:
1000 M Row
Then W/ Remaining Time Left Complete The Following:
70 Over The Shoulder Ball Slams (50/30)
Max Effort Hand Release Pushups

-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP - Reps)

Teams Of 2 (1 Works/1 Rests)

8 Minute AMRAP:
1000 M Row
Then W/ Remaining Time Left Complete The Following:
40 Toes 2 Bar (Knees To Elbow)
Max Effort OH Walking Lunge W/SlamBall (50/30)

Cool Down

* Couch Stretch Hold
* LAX BALL Shoulder
* Shoulder Pass Thru Hold

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Saturday, September 29, 2018

Male Clients