Tuesday, May 7

June 28, 2019

Week #6 of Grunt Work.
Three parts today.

1. 50 Strict HSPU for time. Seen as a total in the recent Open, this will be a benchmark of ours to train to alongside the max-effort set number.

2. Conditioning. "Lead Foot", a repeat workout last completed in August of last year.

3. Recovery Bike. 15:00 at a restorative pace, setting up tomorrow for success.

ACTIVATION
15/12 Calorie Row, 5 Russian Baby Makers
15/12 Calorie Row, 10 Spiderman + Reach (5/side)
15/12 Calorie Row, 15 Glute Bridges

Followed by 2 Rounds:
Walkouts
5 Scap Retractions
5 Kip Swings
:30s Childs Pose

Followed by 1 Round (moderate intensity):
15/12 Calorie Row
5 Burpees
3 Strict Pull-Up

50 Handstand Pushups (Time)

For Time:
50 Handstand Pushups
*10:00 Time Cap

Rx+ Strict
This total was seen in this past year's Open, and will be a benchmark of ours going forward which we will be use in conjunction with our max-effort set.

 

“Lead Foot” (AMRAP - Reps)

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Total Reps Recored for Score

**EXTRA**

Metcon (Time)

15 Minute Recovery Effort

A higher intensity workout calls for a steady recovery. The light movement here will bring about a smoother recovery. If we have access to an Erg Bike today, let's use it.

 

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