12 July 2021

RX

Strength/Skill

5 x 5 Negative pull ups:
Start with chin over bar
5 sec eccentric
Pronated grip (Thumbs around the bar)

12 mins: (For quality)
12 Wide ring rows
12 KB Renegade rows
30 secs Prone shoulder taps

Workout

In pairs:
50-40-30-20-10
Box overs @24/20
Wallballs
 T2B
Reps split equal
(25-20-15-10-5)
Cap 16 mins

 

METCON

Workout

21-15-9
S/A DB Thruster
Air Squat

Rest 1 min

42-30-18
Alt. DB Snatch
Box Jumps

Rest 1 min

60-40-20
Walking Lunges
DB Deadlifts

Rest 1 min

Repeat

27 min T.C.

 

STRENGTH & CONDITIONING

Workout

Gymnastics Day:
4 Rounds
Max HSPU
1 min Rest
Max Strict Pull Ups
1 min Rest

EMOM 12
1st 20 Push Ups
2nd 15/12 Cal Bike
3rd Max Wall Walks
4th Rest