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 2.2.2.2
*2.2.2.2. 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