Sunday
Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Bootstrappers
20 Alt. Bicycle Crunches
10 Alt. Curtsy or Reverse Lunges
10 Squat Jumps
10 Alt. Groiners
10 Bootstrappers
20 Alt. Bicycle Crunches
10 Alt. Curtsy or Reverse Lunges
10 Squat Jumps
Skill
Metcon
EMOM x 10 MINUTES
MIN 1 – 6-10 Reps of Pistol Practice Option*
MIN 2 – :45 Static Hold Option**
MIN 1 – 6-10 Reps of Pistol Practice Option*
MIN 2 – :45 Static Hold Option**
*Pistol Options…
Banded Pistol Squat
Tall Box Step-Ups
Curtsy Squats
Narrow Stance Air or Goblet Squat
**Static Hold Options…
Tuck Hold
Wall Ball Weighted Hollow Hold
Front or Reverse Plank
Wall Ball Squat Hold
(No Measure)
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10*
Wall Balls (20/14)|(14/10)
Sit-Ups
50-40-30-20-10*
Wall Balls (20/14)|(14/10)
Sit-Ups
*After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20).
For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…
(Score is Time)
WB KG: (9/6)|(6/5)
DB KG: (22.5/15)|(15/10)
Optional Cool Down
Warm-up
FOR RECOVERY
1:00 Supine Knee Hug (R)
1:00 Supine Knee Hug (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Supine Knee Hug (R)
1:00 Supine Knee Hug (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
(No Measure)
