201201
Warm-up
Warm-up
5 rounds, not for time of:
10 air squats
5-7 band pull aparts
5 scap pull-ups
5 push-ups or knee push-ups
5-7 sit-ups
— then —
3 Turkish get-up, R-arm (you choose load)
3 Turkish get-up, L-arm (you choose load)
10 air squats
5-7 band pull aparts
5 scap pull-ups
5 push-ups or knee push-ups
5-7 sit-ups
— then —
3 Turkish get-up, R-arm (you choose load)
3 Turkish get-up, L-arm (you choose load)
Metcon Rx
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
6 stone over shoulder (heavy)
7 Hand Release Push-ups
5 Knees-to-elbows
6 stone over shoulder (heavy)
7 Hand Release Push-ups
5 Knees-to-elbows
Metcon Scaled
Metcon
Complete as many rounds as possible in 15 mins of:
6 stone over shoulder (heavy)
5 Knee Push-ups
5 Hanging Knee Raises
6 stone over shoulder (heavy)
5 Knee Push-ups
5 Hanging Knee Raises
Hanging Knee Raises or Sit-ups
No Equipment Workout
Metcon
Complete as many rounds as possible in 15 mins of:
Shuttle Sprint, 150 m (2x 75 m)
7 Hand Release Push-ups
5 V-ups
Shuttle Sprint, 150 m (2x 75 m)
7 Hand Release Push-ups
5 V-ups
V-ups or Sit-ups
Optional Accessory Work
Metcon
For quality:
Double Under Practice, 5 mins
Double Under Practice, 5 mins
Cool Down
Warm-up
Kneeling Lay Back
Hold 1-2 mins.
Hold 1-2 mins.
Cobra Stretch (abs)
1-2 mins.
10 rounds or more.
More Likely rounds:
7 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.