Wednesday, 16 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • Push Conditioning
  • 3 Rounds
    – 10 Front Sq/Goblet Sq
    – 10 Defisit HSPU
  • 2 Rounds
    – 15 HSPU
    – 15 Walballs
  • 1 Round
    – 30 Ring Dips
    – 30 Double Db Push Press
    – 30 Strict Push Ups

METCON FIT

METCON

  • 18 mins AMRAP:
  • Team of 3
    – 80 Cal Row
    – 100 Wallballs
    – 120 Double Unders (each)
    – 100 Burpees
    – 80 C2B Pull Ups
    – 1 Person Work at a time

RX

SWOD

  • A) Deadlift 5 x 4+ @ 70%
  • B) Deficit HSPU (Or Scaled accordingly) 3 x 7

METCON

  • In 30 Seconds Establish Max Rep Unbroken HSPU
    Rest 2 Minutes
  • Then: EMOM 10 reach same amount of reps established
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