Saturday
Warm-up
Warm-up
1 ROUND
1:00 Bike (Light)
20 Mountain Climbers
10 Scap Pull-Ups
10 Slow Shoulder Taps
6/6 Split Squats
1:00 Bike (Light)
20 Mountain Climbers
10 Scap Pull-Ups
10 Slow Shoulder Taps
6/6 Split Squats
1 ROUND
:45 Bike (Moderate)
10 Frog Jumps
8 Wide Grip Scap Pull-Ups
8 Forward Lunges
6 Knee Push-Up Negatives (:03 Descent)
1 ROUND
:30 Bike (Hard)
8 Up-Downs
6 Kip Swings
6 Walking Lunges
4 Hand Release Push-Ups
Workout
Metcon (Time)
FOR TIME
10 Chest to Bar Pull-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
50 Up-Downs
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
10 Chest to Bar Pull-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
50 Up-Downs
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
(Score is Time)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
20 Chest to Bar Pull-Ups
30/24 Cal Bike
40 Hand Release Push-Ups
50 Synchro Walking Lunges
60 Up-Downs
*P1 works while P2 rests. The Walking Lunges are completed together. Split work as needed.
(Score is Rounds + Reps )
Optional Finisher
Metcon
7 SETS (:20 ON/ :10 OFF)
MOVT 1 – Tuck Hold
MOVT 2 – Sit-Ups
MOVT 1 – Tuck Hold
MOVT 2 – Sit-Ups
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
