Monday 9.14.20

STRENGTH

Back Squat
3×5

Notes:
Work up to 3 heavy sets of 5. Loading can be across or progressive.

METCON

2 Cycles of:

AMRAP 4:00
6 Strict HSPU or 8 Shoulder Presses
12 Goblet Squats

Rest 1:00

AMRAP 4:00
Row 10 Cals
30 Double Unders

Rest 1:00

Notes:
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 8 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders

Warm – Up

2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/Wood Chop
6 Squat Jumps

Strength

A1. 1 x Goblet Squat @2221+ 2 x ALT Reverse Lunges
3 x 5 – 15 Reps Each
A2. Push-Ups
3 x 5 – 15 Reps Each

*For A1: 1 Rep = 1 Squat and 2 Lunges

Metcon

2 Cycles of:

AMRAP 4:00
6 Kipping HSPU or 8 (4ea) DB/KB Push Presses
12 Air Squats

Rest 1:00

AMRAP 4:00
20 Mountain Climbers
5 Candlesticks or 10 Sit Ups

Rest 1:00