September 27, 2022

September 27, 2022

Fitness – Tue, Sep 27

Gymnastics
Metcon
<p>Ring Dip</p><p>-10 Push Ups</p><p>-2x:10 Ring Support Hold</p><p>-3-5 Ring Dip Negatives&nbsp;</p><p>-1 Set of Ring Dips</p><p> </p><p>HSPU</p><p>-:20 HS Hold</p><p>-3-5 HSPU Negatives</p><p>-3-5 HSPU</p>
Metcon (AMRAP – Reps)
<p>“The Grind Side” Retest</p><p>AMRAP16 Min, climbing the ladder.</p><p> </p><p>2 HSPU</p><p>6 Box Jump Overs 24/20</p><p>2 Ring Dips</p><p>6 Box Jump Overs 24/20</p><p> </p><p>-Add 2 reps to both the HSPU’s and Ring Dips each round. &nbsp;Box Jump Overs do not change in reps.</p><p> </p><p>Scaled</p><p>AMRAP 16 Min, climbing the ladder.</p><p> </p><p>2 DB Push Press</p><p>6 Box Jump Overs 24/20</p><p>2 Push Ups</p><p>6 Box Jump Overs 24/20</p><p> </p><p>-Add 2 reps to both the DB Push Press and Push Ups each round. Box Jump Overs do not change in reps.</p><p> </p><p>-Refer to 8/16/22 (previous score)</p><p> </p><p>Feel: Muscle Overload</p><p>Pacing: Sustain</p>

Extra Work
Back Squat (Weight)
<p>Back Squat Test (Retest)</p><p> </p><p>Every :90 Until Failure</p><p>3 Back Squats @70%</p><p> </p><p>*Men add 10lbs per round, Women add 10lbs until you’re over 80-85%, then start adding 5lbs per round.</p><p> </p><p>Refer to 8/16/22 weight&nbsp;</p>

Metcon

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