Thursday
Warm-up
Warm-up
1 set:
:20 jumping jacks
– Rest :10
:20 plank hold
– Rest :10
:20 jumping pull-ups
– Rest :10
:20 sit-ups
– Rest :10
:20 jumping jacks
– Rest :10
:20 plank hold
– Rest :10
:20 jumping pull-ups
– Rest :10
:20 sit-ups
– Rest :10
1 set:
:20 jumping jacks
– Rest :10
:20 push-ups
– Rest :10
:20 kip swings
– Rest :10
:20 alternating v-ups
– Rest :10
1 set:
:20 jumping jacks
– Rest :10
:20 hand-release push-ups
– Rest :10
:20 pull-ups
– Rest :10
:20 v-ups
– Rest :10
Toes to Bar Practice and Review
3 sets:
3 toes-to-bars
3 hand-release push-ups
3 pull-ups
– Rest :30 between sets.
Metcon
Metcon (Time)
RX
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
INTERMEDIATE
10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups
BEGINNER
10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows
Metcon (AMRAP – Reps)
Post-workout:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.
Cool Down
10 supine snow angels
10 prone snow angels