Warm Up:
A2: Acceleration Wall Drill
March- 5 Each
1,2 Switch- 5 Each
1,2,3 Switch- 5 Each
10 Second Rapid Fire
March- 5 Each
1,2 Switch- 5 Each
1,2,3 Switch- 5 Each
10 Second Rapid Fire
@Build intensity as your mechanics become fluid and natural. Focus on fast Punch up; Rest 20 Seconds Between Drills.
+
Run 200M X 3 For time
@90% Hard Pace (not sustainable); Rest 2 Minutes after each round
Muscle Up:
10-15 Minutes of Skill Work:
Kipping: RMU/BMU/TU’s/Pistols
Kipping: RMU/BMU/TU’s/Pistols
@50% Easy Pace
Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy focusing on developing proficiency.
Metcon:
RX’d=
For Time:
30 D.B. Push Press (35/50#X2)/
30 Calorie Air Bike/
30 WallBall (14#-9’/20#-10′)
30 Calorie Row (5/8)/
30 Burpee Over D.B./
800M M.B. Run (14/20#)
For Time:
30 D.B. Push Press (35/50#X2)/
30 Calorie Air Bike/
30 WallBall (14#-9’/20#-10′)
30 Calorie Row (5/8)/
30 Burpee Over D.B./
800M M.B. Run (14/20#)
Level 1= For Time:
30 D.B. Push Press (20/35#X2)/
30 Calorie Air Bike/
30 WallBall (10#-9’/14#-10’/
30 Calorie Row (5/8)/
30 Burpee Over D.B./
800M Run (10/14#)
Level 2= For Time:
20 D.B. Push Press (10/15#X2)/
20 Calorie Air Bike/
20 WallBall (10#-9’/14#-10’/
20 Calorie Row (5/8)/
20 Burpee Over D.B./
600M Run (400+200M)
6-8 Minutes TO WU + @80-90% Sustainable Pace
