Team Bitty @ Cheval Cares
5k Run (Time)
Max Effort 5k Run
09.23.22
Metcon (AMRAP – Reps)
3 rounds of
1 min Work / 1 min Rest
Station 1: Wt DB Sit Ups (20/15) (anchor feet)
Station 2: Swings (55/35)
Station 3: Toes to Bar
Station 4: Row (Cal)
1 min Work / 1 min Rest
Station 1: Wt DB Sit Ups (20/15) (anchor feet)
Station 2: Swings (55/35)
Station 3: Toes to Bar
Station 4: Row (Cal)
09.22.22
Shoulder Press (Weight)
Metcon (Time)
Core Finisher
Complete 5 min of Strict Plank Holds (top of push up position)
perform 15 hollow rocks each time you drop or break strict plank
10 min Cap
Complete 5 min of Strict Plank Holds (top of push up position)
perform 15 hollow rocks each time you drop or break strict plank
10 min Cap
5 sets x 3 reps
(do the warm up sets using a 1, 2, 3 tempo)
Work:
5 sets x 3 reps @ 80 – 90% of 1 RM
(Super set each work set with 10 ring dips or box dips)