November 15, 2022

November 15, 2022

Fitness – Tue, Nov 15

Warm Up
Metcon
<p>EMOM 3 Min</p><p>2-4 Pull Ups</p><p>6 Unweighted Step Ups</p><p>into</p><p>EMOM 3 Min</p><p>2-4 Chest To Bar Pull Ups</p><p>6 Unweighted Step Ups</p><p>into</p><p>EMOM</p><p>1-2 Bar MU</p><p>6 DB Step Ups (Workout Weight)</p>

Metcon
Metcon (Time)
<p>Gymnastic ReTest</p><p>For Time:</p><p> </p><p>10 Pull Ups</p><p>20 S-DB Step Ups</p><p>15 Pull Ups</p><p>20 S-DB Box Step Ups</p><p>20 Pull Ups</p><p>20 S-DB Box Step Ups</p><p>10 CTB Pull Ups</p><p>20 S-DB Box Step Ups</p><p>15 CTB Pull Ups</p><p>20 S-DB Box Step Ups</p><p>20 CTB Pull Ups</p><p>20 S-DB Box Step Ups</p><p>10 Bar Muscle Ups</p><p>20 S-DB Box Step Ups</p><p>15 Bar Muscle Ups</p><p>20 S-DB Box Step Ups</p><p>20 Bar Muscle Ups</p><p> </p><p>15 Min Cap</p><p>Step Ups 50/35 to 24/20"</p><p> </p><p>Feel: Muscle Overload&nbsp;</p><p>Pace: Sustain</p><p> </p><p>If you do not finish, please note your reps in the comments section.</p>

<p>*Refer to your previous score on 10/4</p>

Extra Work
Shoulder Press (Weight)
<p>Pressing Retest Strict Press<br />3 Rounds<br />Max reps @ 75% Right into</p><p>Max reps, -10/5lbs right into<br />Max reps -10/5lbs<br />Rest 4:00 between sets</p><p>30 rep cap per round. Score is total reps.</p><p>Begin with 75%, or a weight you can perform for 5-10 reps.</p><p>Compare to W1. Use the same weights to get an accurate gauge for improvement</p>

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