3 October 2021

RX

Strength/Skill

Kipping Pull Up
Every 2:30 mins X 7 complete:
8-10 Kipping Pull Up
(Kip swing as regression)

Workout

AMRAP 12
30 DU / 60 SU
8 KB Swing
8 HR Push Up
1 Kipping Pull Up (+1 rep each round)

 

METCON

Workout

In a 3 min window:
15 Cal Row
20 Lunges
8 Sit Ups

In remaining time:
Max DB Push Press

Rest 1 min
X 6

 

BASELINE

Workout

AMRAP (12 min)
400m Run
12 Down Ups
10 Wall Jumps

3 mins rest

AMRAP (12 min)
200m Run
10 HR Push Ups
10 KB Swing

 

LEARN TO MOVE

Session 1

Squat + Pressing Series