Monday – March 29th, 2021

REMINDER: Classes will run 1:15 today

In Gym

Metcon:

  • 21.3
  • For total time:
  • 15 front squats
  • 30 toes-to-bars
  • 15 thrusters
  • Rest 1 min.
  • 15 front squats
  • 30 chest-to-bar pull-ups
  • 15 thrusters
  • Rest 1 min.
  • 15 front squats
  • 30 bar muscle-ups
  • 15 thrusters
  • Rx:  95/65
  • Time cap: 15 min.
  • 21.4 begins immediately upon completing or reaching the time cap for 21.3
  • 7 Minutes to Establish your heaviest
  • Of the following Complex:
  • Deadlift
  • Clean
  • Hang Clean
  • Jerk

At Home

Warm Up:

  • Alternating Tabata
  • High Knees
  • Burpees

Mobility:

  • :90 Lizard Stretch each side
  • :90 Scorpion Shoulder Stretch each side
  • For Time:
  • 30 air squats
  • 30 V-ups
  • 30 thrusters                                   
  • Then, rest 1 minute before continuing with:
  • 30 air squats
  • 30 dips
  • 30 thrusters
  • Then, rest 1 minute before continuing with:
  • 30 air squats
  • 30 handstand push-ups
  • 30 thrusters 
  • Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.
  • Use a stick or PVC pipe to complete the thrusters.
    Perform the dips between two chairs. 

Time cap: 15 min.

  • 5-min. AMRAP 
  • 20 alternating single-leg squats
  • 20 freestanding shoulder taps
  • Time begins exactly 2 min. after 21.3