2020/12/19

General Warm-Up
Warm-up
5:00 Bike or row
*At the top of each minute perform a 0:10 hard effort.

2 Rounds
0:45 Plank walk ups
0:30 Wall press stretch
3 Wall walks

Skill and Build Up
Warm-up
Dumbbell Push Press Progression 1 (~4:00)
5 Dip and hold
5 Dip and drive slow
5 Dip and drive fast
5 Dumbbell push presses
*Use a light set of dumbbells

Build Up (~6:00)
2 Rounds
5 Dumbbell push presses
0:20 Air bike or row hard
*Increase load on the second round.

Metcon
Metcon (Time)
For time
21-15-9
Dumbbell push press (50lbs/35lbs)
Air bike calories

5:00 Rest

9-15-21
Air bike calories
Dumbbell push press (50lbs/35lbs)

*Compare to 3/28/20

Notes
This is intended to give the athletes 2 challenging interval elements while also challenging the muscular endurance of the shoulders. Attempt to complete each element in under 5:00. The score is the total time to complete the workout, including the 5:00 rest period.

Movement Modifications
Dumbbell Push Press
*Use a load that allows for unbroken sets or no more than 1 break per round.

Air Bike
*Modify to a row if the equipment is limited.
*Reduce calories to be completed if the first 21 will take over 2:00.

No bike or rower available
For time
21 – 15 – 9
Dumbbell push press (50lbs/35lbs)
10m Shuttle runs

5:00 Rest

For time
9 – 15 – 21
10m Shuttle runs
Dumbbell push press (50lbs/35lbs)

Bodyweight Only
For time
21 – 15 – 9
Pike handstand push-ups
10m Shuttle runs

5:00 Rest

9 – 15 – 21
10m Shuttle runs
Pike handstand push-ups

Accessory Work
Zercher Carry (400m Zercher kettlebell carry )
MINIMAL EQUIPMENT OPTION
Any object can be used for this section. Dumbbells, kettlebells, barbells, backpack, sandbags, medicine ball, etc.

Cool Down / Mobility
Warm-up
1:30 Foam roll T-spine
1:30 Foam roll lower back

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