15 Sept 22

Metcon (AMRAP – Reps)
AMRAP10

200M Run/ 12/10 Cals AB
5 Sumo Squats
5 Burpees
1 Rnd Lunge Around the World
Bear Crawl Dn

Metcon (AMRAP – Reps)
AMRAP10

10 AMSUs
10 V-Ups
10 T2B

* Goal is to be Rx on everything!

1. Choose a rep count you can handle 5-10.
2. Try a bent knee V-Up if you usually AMSU. Try a straight leg V-Up if you usually modify.
3. Get a good S/H Swing; then move to a good SWINGING K2W; then K2C; then K2Elbows; then T2B.

** If you have Rx AMSUs, Rx V-Ups and Rx T2B, you are working on consistency and capacity in the 10 minute window!!!

Metcon (AMRAP – Reps)
Four 2-Min rounds of:

10 burpees*
200-m sprint*
Max-rep burpees

Rest 3 minutes between rounds.

Post number of burpees completed AFTER the sprint each round to comments.

* If Burpees are an issue for you (take more than 45 secs) cut reps to 5-7 before run;
If you struggle with running 200M in 1 min +/-; choose a 100M Run
10 Min Quick Body Stretch (Time)
To be completed after workouts ONLY…when you are super warmed up 🙂

:30 Roll each ankle
:30/:30 Calf Stretch/Soleus Stretch, each leg
:60 Hamstring Stretch (touch ground w/ straight legs)
:30 Quad Stretch (pull foot behind body and up), each leg
:30 Lateral Lunge, each side
:30 Pigeon Stretch, each side
:30 Post Lat Stretch (lean left side of body against post, reach opposite arm OH and pull on post) each side
:30 Post/Doorway Stretch (pec) each side
:30 Neck & Head roll, each direction

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