Apple
Accessory
Metcon (Weight)
Pre-Workout:
Build up to a 2-rep weighted strict pull-up
Build up to a 2-rep weighted strict pull-up
Workout
Apple (Time)
– RX –
5 Rounds For Time:
25 Wall Balls (20/14#) (10/9-ft)
25 Pull-ups
5 Rounds For Time:
25 Wall Balls (20/14#) (10/9-ft)
25 Pull-ups
– LEVEL 2 –
5 Rounds For Time:
20 Wall Balls (14/10#) (10/9-ft)
15 Pull-ups
– LEVEL 1 –
5 Rounds For Time:
15 Wall Balls (10/8#) (9/8-ft)
15 Pull-ups
Stretching
Metcon
Accumulate:
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves
Extra Work
Metcon (AMRAP – Reps)
– STRENGTH 1 –
5 Rounds:
1:00 Strict Pull-ups
1:00 Ring Rows
– Rest 2:00
5 Rounds:
1:00 Strict Pull-ups
1:00 Ring Rows
– Rest 2:00
Metcon (Weight)
– STRENGTH 2 –
6 Sets For Load:
6 Strict Weighted Pull-ups
6 Sets For Load:
6 Strict Weighted Pull-ups
– Rest 1:30 between sets
Metcon (Time)
– ENGINE 1 –
16 Rounds For Time:
250m Row
– Rest :30
16 Rounds For Time:
250m Row
– Rest :30
Metcon
– SKILL 1 –
On a 7:00 Clock:
Handstand Walk or Handstand Hold Practice
On a 7:00 Clock:
Handstand Walk or Handstand Hold Practice