Tuesday
Warm-up
Warm-up
2 ROUNDS
30 Singles
10 Step Back Lunges
5 Push-Up + Shoulder Tap
30 Singles
10 Step Back Lunges
5 Push-Up + Shoulder Tap
2 ROUNDS
30 Singles (Single, Single, High Jump)
10 Narrow Stance Squats
10 Slow Shoulder Taps*
*Switch to Pike Shoulder tap in 2nd Round
Skill
Metcon
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat**
Sit-Up***
8-10-12-14…and so on
Air Squat**
Sit-Up***
*30 Double Unders after each full round
**Alt. Pistols Optional
**GHD Sit-Ups Optional
(Score is Rounds + Reps)
Optional Finisher
Metcon
FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*
400/200 Alt. Box Step-Ups (24/20)*
Week 2 of 6 — "Chad" Extra Credit
*Weight Vest Optional
(No Measure)
