Friday – June 11th, 2021

In Gym

Strength:

  • :20 seconds work :10 Rest for 10 Minutes
  • Sit-ups
  • Penguins
  • Hollow Rocks
  • Russian Twists

Athletes pick 1 of the 2 workouts below

Both still have scaling options

Metcon A:

  • 12 Bar Muscle-ups
  • 24 Pistols
  • 48 Double Unders
  •   9 Bar Muscle-ups
  • 18 Pistols
  • 36 Double Unders
  •   6 Bar Muscle-ups
  • 12 Pistols
  • 24 Double Unders

Metcon B:

  • 12 Shoot Throughs (with push-up & Dip)
  • 24 Wallballs
  • 48 Single Unders
  •   9 Shoot Throughs (with push-up & Dip)
  • 18 Wallballs
  • 36 Single Unders
  •   6 Shoot Throughs (with push-up & Dip)
  • 12 Wallballs

At Home

Warm-up:

  • 3 rounds
  • 10 Box step-ups
  • 10 Bow and bends
  • 10 Mountain climbers

Mobility:

  • 1:00 Cobra Stretch
  • 2:00 Couch Stretch each side

Metcon:

  • :20 seconds work :10 Rest for 15 Minutes
  • Sit-ups
  • Penguins
  • Burpee
  • Hollow Rocks
  • Russian Twists
  • Jumping Jack