Wednesday, February 2 2022

Performance Strength: Shoulder Press

Set 1 & 2 – 3 reps

Set 3 & 4 – 2 reps

Set 5 – 1 rep

Set 6 & 7 – Max reps with an empty bar

Rest as needed

Performance Metcon: Against a 3-minute running clock…

20/15 Cal Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

Fitness Strength: Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Landmine Press x 6-8 reps (Left Arm)

Station 2 – Landmine Press x 6-8 reps (Right Arm)

Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Fitness Metcon: Against a 3-minute running clock…

20/15 Calories of Assault Bike

10 Strict Pull-Ups

Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.