top of page

Saturday, June 13, 2020

Warm Up

5:00 Clock: 30 Plate Hops or Jumping Jacks 10 Stepback Lunges :30 Handstand Hold or Plank Hold


3 Sets: AMRAP 5 Minutes 10 Hand Release Push Ups 15 Box Jumps *STEP DOWN -Rest 1 Minute B/T Sets-

Metcon Advanced with Some Equipment

3 Sets: AMRAP 5 Minutes 5 Strict Handstand Push Ups 15 Box Jumps *STEP DOWN -Rest 1 Minute B/T Sets-

Post WOD Strength and Accessory

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold


· Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold

· Choose a load that allows you to complete at least 30 seconds at a time

· Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position

· Aim for quality body positions


4 Rounds: 30 Seconds Max Double Dumbbell Rows 30 Seconds Rest 30 Seconds Max Double Dumbbell Romanian Deadlifts 30 Seconds Rest


· Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can

· Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration

· If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds

Stretch Sesh!

5 minute meditation – focus here is on breath. Big deep breaths in and out

5 views0 comments
bottom of page