06/23/2020

Metcon (AMRAP – Reps)
Handstand Push Ups:
A) 6 min to work up HSPU skill difficulty
– 10 second work interval, building difficulty
B) Every 90 sec x 8
60 sec aerobic interval, alternating between row and bike every round
20 sec max reps HSPU or Push Press
– score by worst round
– use difficulty associated with higher rep conditioning
Metcon (AMRAP – Rounds and Reps)
4 Rounds x
3 min on / 1 min rest
AMRAP
50 double unders
7 Air Squats
7 Push Ups
7 Burpees
– pick up where you leave off
Metcon
STR ACC:
10-8-6-4-2
Bench Press
Power Clean
– build weight each round until its really heavy
+
4 Rounds x
10 Arnold Press w/ 3 sec negative
10 High Angle Bentover Row w/ pause at top of each rep
+
Tabata Hollow Rocks