23 Jun 22

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
You must accumulate :30 Secs at each station before moving along

:30 Secs HS Hold (Locked out, head thru)
:30 Secs Squat Hold (AT parallel)
:30 Secs L-sit Hold (On Ground/ Bar/ Rings)
:30 Secs Chin-Over-Bar Hold (or Ring Row Hold (hands IN pits) where your feet are as far forward as possible)

Row-ling (AMRAP – Reps)
10 Rounds of:
100M Row

If you land on 100M, give your opponent 3 Burpees (and 3 points)
If you land above 100M, give yourself 1 Burpee (and 1 point) for each meter over 100…104M = 4 Burpees/ Points
If you land under 100M, give yourself 2 Burpees (and 2 points) for each meter under 100…95M = 10 Burpees/ Points

YOUR score is the number of Burpees/ points you receive during the 10 rounds…points are not good in this version of bowling 😉

Place your opponents name in the comments 🙂

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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