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Components

Metcon

Settings

Workout

Touch the Sky

Warm-up

400 M. Jog

then...

3 Rounds:
10 Good Mornings
10 Scorpions
10 Sumo Deadlifts

Metcon

Metcon (Time)

With a partner, complete 7 Sets each in "I Go/You Go" style of:
300/250 M. Row
6 Sandbag Cleans (150/100)
-Partner 1 completes a full round before switching with Partner 2-

TARGET SCORE
Score is TOTAL Time including when your partner goes (or rest)

Target Time: 21 minutes

Time Cap: 28 minutes

STIMULUS and GOALS
How to Pace: SPRINT! These are essentially 1:1 sprints. Go harder than you think you can with the reps on the sandbag not being that many. However, don’t let form falter for the faster time.

Midline

Metcon (No Measure)

For Quality:
2-4 Rounds
15 GHD’s OR 20 Abmat Situps
10 Landmine Windmills (each side)
30 Flutter Kicks (each side)
60 Sec Plank
50yd KB Front Racked/Overhead Hold (right racked/left overhead)
50yd KB Front Racked/Overhead Hold (right overhead/left racked)

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, November 20, 2021

Male Clients