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Tuesday Sep 1, 2026 |
WARM UP 09-01-26(Check In) 2x: Jog-200 m DB Overhead Carry-20 m per side DB High Pull-5 reps per side DB Strict Press-5 reps per side Plank DB Pull Through-10 reps ---- Standing YTW's-10 reps per spot Downward Dog Shoulder Tap-20 reps ---- Wall Walk + 10 sec Hold-1 rep Kick Up + 10 sec Hold-1 rep ---- Warm up pull up more before metcon METCON 09-01-26(Time, Rx2, Rx3) Every 6 minutes x 4 sets: Run-200 m Pull Up-20 reps Shoulder to Overhead-20 reps Run-200 m REST w/ time remaining Goal: Sub 4 each interval, aggressive consistent pacing. SCORE = total working time Rx: 95/65 Rx2: 75/55, Sub Jumping CTB Pull Up Rx3: 65/45, Sub Jumping Pull Up, 150 m Run MODWOD 1: 45/35, Sub Ring Row, 150 m Run, 15 reps of each MODWOD 2: 15/12 DB pair, Sub Ring Row, Sub 300 m Bike, 15 reps of each SKILL WORK 09-01-26(Reps) EMOM Handstand Work, 3 sets, 12 minutes Rx Min 1: Handstand Walk MAX Distance OR Practice MIn 2: REST Min 3: DB Z-Press-8-12 reps Min 4: REST Rx2: Min 1: Handstand Shoulder Tap-12-20 reps* MIn 2: REST Min 3: DB Z-Press-8-12 reps *OR swap another handstand walking drill per coach Min 4: REST Rx3: Min 1: Handstand Hold-20-30 secs MIn 2: REST Min 3: DB Z-Press-8-12 reps Min 4:: REST MODWOD 1: Min 1: Double DB/KB OH Carry-40 m Min 2: REST MIn 3: DB Z-Press-8-12 reps MIn 3: REST |
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