Wednesday, June 12th
Warm-up
Warm-up
A. 3rounds
60 seconds Bike/Row/Ski/Run
25’ single DB front rack carry (goblet)
25’ single DB fore head carry
25’ single DB OH carry
10 seconds ring dip hold at the bottom (swinging your legs forward and backward)
60 seconds Bike/Row/Ski/Run
25’ single DB front rack carry (goblet)
25’ single DB fore head carry
25’ single DB OH carry
10 seconds ring dip hold at the bottom (swinging your legs forward and backward)
B. Parallette extension
10-15 repetitions
Gymnastics
Metcon
4 rounds
8 DB clean and push press @ 50/35
4-8 muscle ups
rest 2-3 minutes between sets
8 DB clean and push press @ 50/35
4-8 muscle ups
rest 2-3 minutes between sets
Metcon
Metcon (Time)
4 rounds for time
12 Deadlift @275/185
400 m run
12 HSPU
12 Deadlift @275/185
400 m run
12 HSPU
Gymnastics
Metcon (4 Rounds for reps)
4 rounds
8 ring row, pronated grip, feet elevated
Max rep parallette kipping HSPU @6’’
8 ring row, pronated grip, feet elevated
Max rep parallette kipping HSPU @6’’
Accessory
Metcon
5 sets
8 Bent over reverse fly, hold the first repetition for 3 seconds at the top
8 straight arm pull overs
rest as needed between sets
8 Bent over reverse fly, hold the first repetition for 3 seconds at the top
8 straight arm pull overs
rest as needed between sets
Straight arm pull overs:
Power endurance
Metcon (Calories)
Ski erg
Ski 10 minutes
EMOM perform 15 second surge
Ski 10 minutes
EMOM perform 15 second surge
Post chain
Metcon (Weight)
Shoulder stability
Wind mill
3 x 10/arm
Wind mill
3 x 10/arm