tuesday

Warm-up

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 400m run

2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 PVC Good Mornings
8 Scap Push-Ups
8 Tuck Ups

2 ROUNDS
10 single leg RDL's with KB
10 Perfect Push-Ups
10 KB Swings

Gymnastics

 Warm-up
15 scap push-up into down dog
4 hollow planks (:15 on/:15 off)

EMOM x 6 min
Min 1: Half wall walk (:10-:20 hold)
Min 2: Wall walk and hold (:10-:20 hold)

HSPU Strength:
Beginner: 5 x 5 tempo push-ups (hands on box, scale as needed)
Intermediate: 4 x 5 tempo HSPU's off box
Advanced: 3 x 5 HSPU negatives
Uber advanced: 3 x 5 tempo HSPU's

Metcon

FOR TIME
50/40 Cal Row
30 Push Press (115/75)|(95/65)
400m Med Ball Run (20/14)|(14/10)
30 Push Press
50/40 Cal Row
(Score is Time)

At home Metcon

FOR TIME
4-6-8-10-12-10-8-6-4
Weighted Sit-ups
Alt. DB Power Snatch


*200m Run after each full Round.


(Score is Time)