210113
Warm-up
Warm-up
3 rounds, not for time of:
1 min of jumping jacks
10 stiff legged deadlifts, empty barbell
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
5-10 shoulder press, empty barbell
5 band pull aparts
5 scap pull-ups
5 kip swings
5 low ring muscle-ups (lots of leg, see video)
1 min of jumping jacks
10 stiff legged deadlifts, empty barbell
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
5-10 shoulder press, empty barbell
5 band pull aparts
5 scap pull-ups
5 kip swings
5 low ring muscle-ups (lots of leg, see video)
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Compare to 08.05.2020.
Super Fitness Robot rounds:
Men: 15 rounds or more.
Women: 13 rounds or more.
More Likely rounds:
Men: 11 rounds or more.
Women: 10 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.
Metcon Scaled
Metcon
Complete as many rounds as possible in 15 mins of:
2 Low Ring Muscle-ups
4 Piked Box Handstand Push-ups
8 Russian Kettlebell Swings, 53/35 lbs
2 Low Ring Muscle-ups
4 Piked Box Handstand Push-ups
8 Russian Kettlebell Swings, 53/35 lbs
Piked Box Handstand Push-ups or Shoulder Press, 50% 1RM
Compare to 08.05.2020.
No Equipment Workout
Metcon
10 rounds for time of:
4 Handstand Push-ups
6 Glute Bridges
8 Jumping Air Squats
4 Handstand Push-ups
6 Glute Bridges
8 Jumping Air Squats
Glute Bridges- 2 sec pause at the top
Optional Accessory Work
Plank (Accumulate 1-2 mins.)
Plank on forearms.
Metcon
For quality:
Handstand Walk Practice, 4 mins
Handstand Walk Practice, 4 mins
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.