Sunday, August 14th 2022
Warm-up
A. General
3 sets
20 sec Machine sprint
25/25’ Single KB OH Carry @ heavy
3 sets
20 sec Machine sprint
25/25’ Single KB OH Carry @ heavy
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
C. Specific
50’/arm Bottom Up KB Carry
5/5 Dead Bug KB Pullover
5/5 Single leg RDL
Gymnastics
Metcon (3 Rounds for reps)
3 sets
3-5 Strict Ring dips
5-10 Kipping Ring dips
10-15 Push ups
Rest 2-4 minutes
3-5 Strict Ring dips
5-10 Kipping Ring dips
10-15 Push ups
Rest 2-4 minutes
Metcon
Metcon (Time)
Using a Tabata work format
100/80 Cal Machine of your choice
100 Air squats
100 Sit-ups
100/80 Cal Machine of your choice
100 Air squats
100 Sit-ups
TC: 30 minutes
Scaling Options
Beginner:
60-70 reps
Intermediate:
70-80 reps
Extra Accessory
Metcon
3 sets
15 Seated band Row
20 Band pull aparts
30 band good mornings
15 Seated band Row
20 Band pull aparts
30 band good mornings
Score: Reps
Scaling Options
Beginner
4 sets
3-5 DB Bench Press, heavy
5-10 Bench dips
6-10 Hand Elevated Push ups
Intermediate
4 sets
3-5 Toe Assisted Strict Ring dips
3-6 Kipping Ring dips
6-10 Push ups
Perform
N/A