Workout – Metcon (2 Rounds for reps)
SNOOPY
10 min AMRAP
12/9 Calorie Row
12 Handstand Push-Ups
12/9 Calorie Row
4 Power Cleans (185/125)
-Rest 4 Minutes-
10 min AMRAP
12/9 Calorie Row erg (OR 12/9 Calorie Ski)
12 Toes to Bar
12/9 Calorie Row erg (OR 12/9 Calorie Ski)
4 Power Cleans (185/125)
TARGET SCORE
Target number of Rounds each set: 2.5+ rounds
Minimum number of Rounds before scaling: 2 rounds
SCALED OPTION
10 min AMRAP
10/8 Calorie Row
10 Push-Ups
10/8 Calorie Row
8 Dumbbell Cleans (light)
Rest 4 Minutes
10 min AMRAP
10/8 Calorie Row
10 Hanging Knee Raises
10/8 Calorie Row
8 Dumbbell Cleans (light)
Accessory – Warm-up (No Measure)
Strict Pull-Ups
6 set: 8 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Accessory
Warm-up (No Measure)
Single DB Double Head Curl
4 sets: 10 reps
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
Cooldown
Warm-up (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
* If time permits
