Thursday July 18, 2019

Warm Up 59 (No Measure)

2 minutes of single or double unders
Then, 2 rounds of
20 Walking lunge
10 Knees to elbows
20 Mountain climbers
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)

Front Squat (3 reps every 20 sec for 5 mins)

50% of 1RM. We will attempt to have everyone take this from the rack. With that being said it might be a little tricky. So if there is limited rack space then share with a partner and get the work done in 20 Sec. This might mean you have to go a bit lighter than your %. That’s ok as the emphasis here is on speed.

If you prefer to take it from the ground do a quick power clean into your front squats. If you are power cleaning lower you weight even more…

Metcon (6 Rounds for calories)

E2MOM x 6 rounds
30 sec max calorie row
10 toes to bar
10 pushups

Score is calories on the rower each round
Your efforts on the T2B and push ups needs to be unbroken. Otherwise you are not taxing yourself enough for the subsequent rounds. Modifying between scales is acceptable, but it must be consistent and intentional. Attack your weakness and support your strength.

Scale 1:
6 toes to bar
6 pushups

Scale 2:
8 modified toes to bar/sit ups
8 modified pushups