14 July 2022
METCON
Workout
AMRAP 10
10+10 front foot elevated split squat
10 HR push ups
(target 3-5 rounds)
2 mins rest
EMOM 25
Min 1: 14/12 cal row
Min 2: 4-8 squat jump over rower
Min 3: 30 DU/ 60 SU
Min 4: 13-15 wall balls
STRENGTH & CONDITIONING
Workout
Every 3:30 mins x 3 complete:
3-4 x Deadlift (Sumo)
8 SL Step Ups (each leg)
Then
Every 3:30 mins x 3 complete:
3-4 x BB Push Press
8 x SA DB Row (per arm)
21-15-9
-cals
-KB swings(USA)
Tc 8 mins
GYMNASTICS
Workout
TABATA 1
1. Hollow Hold
2. Arch Raise
(3 mins)
TABATA 2
1. Seated leg lift
2. PVC Pull down
(3 mins)
Every 90s x 4 Rounds
Perform 6-8 Arch tension snaps
Independent TTB Practice:
(6 mins)
(WOD) 3RFT:
12 Box Jump overs #20/24″
10 TTB
8 Ring push ups