Tuesday October 15th, 2019

Warm-up ALL: 8 Min Emom 1) :35 on skierg 2) 8 Side plank Powell raise (per side) (https://youtu.be/eQflPl9LjWk) 3) :35 Row 4)10 Ring row - Tempo * tempo= 2 count pull up. 2 count hold with rings at chest. 2 count lower back to extension. 2 count rest between reps

Gymnastics OPEN: Metcon (No Measure) 12 Min to work on Gymnastics PULLING Option 1) Pull up- Strict/kipping/butterfly Option 2) Muscle up- Ring/bar Option 3) Rope climb Option 4) Pegboard

*Spend this time wisely, BUT HAVE FUN. Try something new. You can alternate between options or spend whole time working on one option.

We will have progressions/plans for each option

LIFE: Metcon (No Measure) 12-15 Min Amrap style

8-10 Db row (per arm) (https://youtu.be/hYOsRm3H748) 8-10 Standing landmine press (per arm) (https://youtu.be/ynCR3U_Z1JQ) 8-10 Incline preacher curl (per arm) (https://youtu.be/54Rupl8sg4I) 1 min row (damper on 8-10) Metcon

OPEN: Metcon (Time) For Time

15-12-9 Push press (155/105) 9-12-15 Box jump over (24"/20)

-Rest 3 min-

6-9-12 Push press (185/125) 12-9-6 BURPEE Box jump(30"/24)

Stimulus: Push press: Pick a weight that is challenging. Each set "could" be done unbroken but breaking into 2-3 sets might be smart.

Box jumps: Even if it means adding plates to box, try to go up in size for second round.

Overall:  4-6 min per portion is what we are looking for. Adjust as needed

LIFE: Metcon (Time) 6-8 Rounds Row 15/12 Cals :20-:30 Tuck L sit on parallets (https://youtu.be/HQZqnDWAFtI) Max set wall balls *rest 1 min between rounds

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