I. Warm up
2-3 Sets
1:00 Air Bike (moderate)
10 Single Arm Suitcase Deadlift (each arm, light)
10 Single Arm High Pull (each arm, light)
10 Single Arm Press (each arm, light)
-Then-
Warm Up to workout weights.
4. Workout Prep
1 set (at workout pace):
3 Dumbbell Deadlifts (at workout weight)
2 Dumbbell Hang Cleans (at workout weight)
1 Dumbbell Shoulder to Overhead (at workout weight)
3/2 Calorie Air Bike
II. Metcon
3 Sets: (5 min cap each)
2 rounds
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Cleans (2x50/35)
6 Dumbbell Shoulder to Overhead (2x50/35)
15/12 Calorie Air Bike
-rest 1:1 b/t Sets
Scaled:
3 Sets:
2 rounds
12 Dumbbell Deadlifts (2x40/25)
9 Dumbbell Hang Cleans (2x40/25)
6 Dumbbell Shoulder to Overhead (2x40/25)
12/10 Calorie Air Bike
-rest 1:1 b/t sets-
III. Metcon
6 Sets 3 min cap each set
3 Burpee Bar Muscle Ups
12 Shuttle Runs (50ft)
3 Burpee Bar Muscle Ups
-rest 1:1 b/t sets
Scaled: 3 min cap each set
6 Sets
2 Burpee Bar Muscle Ups
8 Shuttle Runs (50ft)
2 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-
IV: Mayhem Gymnastics
Today is an Endurance Workout to build capacity over time.
8 minutes on the minute [EMOM]
odd minute: 30 seconds of attemtping Freestanding Handstand Hold [scale to wall!]
even minute: 3 Wall Walks
Scaled:
10 minutes on the minute [EMOM]
odd minute: 30 seconds of Handstand Hold against wall or Box Handstand Hold
even minute: 1-2 Wall Walks of 3-5 Inchworm to Hollow
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