9/2
Warm-up
Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
Strength
Back Squat (5×3 @ 75%)
Every 2:00
Pre-MetCon Warm-up
Warm-up
0:30 Row (start easy and build to moderate/fast by last set)
10 Front Squat (45/35)
5 Strict Press in Squat stance (45/35)
15 Kip to Swing
5 Strict Dip (Use rings or bar)
-Then-
Build to Thruster weight.
10 Front Squat (45/35)
5 Strict Press in Squat stance (45/35)
15 Kip to Swing
5 Strict Dip (Use rings or bar)
-Then-
Build to Thruster weight.
1 Set (at workout pace):
200-m row (each at the same time)
5 thrusters (at workout weight)
2 Bar Muscle Ups
Metcon
Metcon (Time)
1,000-m row (2,000-m Assault)
50 thrusters (95/65)
30 Bar Muscle Ups
50 thrusters (95/65)
30 Bar Muscle Ups
Gymnastics
Free Standing Handstand Hold (2:00 )
Handstand Hold within a 3ft x 2ft area
Finisher
Metcon (Checkmark)
Chipper:
80 Flutter Kicks (L+R=1)
60 Lying Heel Taps (L+R=1)
40 Sit ups
20 Tuck Ups
80 Flutter Kicks (L+R=1)
60 Lying Heel Taps (L+R=1)
40 Sit ups
20 Tuck Ups