201020
Warm-up
Warm-up
3 rounds not for time of:
30 secs of jumping jacks
7-10 shoulder pass throughs, pvc pipe
10-15 band pull aparts
5 inchworm push-ups
1 Turkish get-ups, R-arm
1 Turkish get-ups, R-arm
30 secs of jumping jacks
7-10 shoulder pass throughs, pvc pipe
10-15 band pull aparts
5 inchworm push-ups
1 Turkish get-ups, R-arm
1 Turkish get-ups, R-arm
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Metcon Scaled
Metcon
21-15-9 reps, for time of:
Shoulder Press, 60% 1RM
Bench Dip
Push-up
Shoulder Press, 60% 1RM
Bench Dip
Push-up
For time (or not).
Push-ups or Knee Push-ups
No Equipment Workout
Metcon
21-15-9 reps, for time of:
Handstand Push-up
V-up
Push-up
Handstand Push-up
V-up
Push-up
For time (or not).
Optional Accessory Work
Overhead Carry (1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
Rest as needed between sets.
Specify distance in notes.
3x 100 ft
Use two dumbbells/kettlebells or one barbell. You choose the load.
Cool Down
Warm-up
Lacrosse Ball Trap Stretch
1-2 mins per side.
1-2 mins per side.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Pec Stretch (laying on side)
1-2 mins per side.
Super Fitness Robot time:
9:00 or less.
More Likely time:
16:30 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.