2021-08-03 ***Zoom Session 6pm



***Zoom Session 6pm Tonight - Metcon Only - Check athlete notes or City4051 Vikings Facebook Group for Meeting Link and Passcodes***

No Equipment Meton:
AMRAP in 15mins of:
14 Burpee Air Squats
30 Sit-ups
14 Jump Overs


Limited Equipment Meton:
AMRAP in 15mins of:
7 LA DB/KB Bent Over Row
7 RA DB/KB Bent Over Row
14 Single Arm DB/KB Thruster (7/side)
30 Sit-ups
14 Jump Overs

*Substitutions
Banded Bent Over Row/Pull Apart
Banded Thruster
Odd Object From Around The House


Limited/No Equipment Strength:
EMOM for 9 mins Complete:
1: Max Seconds Weighted Wall Sit (DB/KB/Loaded Back Pack/Bag of Rice/Other)
2: 10x weighted lunges (DB/KB/Loaded Back Pack/Bag of Rice/Other)
3: 10 Goblet Squats (DB/KB/Loaded Back Pack/Bag of Rice/Other)

Substituions:
Weighted Lunge - Jumping Lunge
Goblet Squat - Jumping Squat


Home Gym Metcon:
AMRAP in 15mins of:
7 Pull-ups
14 Thrusters 30kg/20kg
30 Sit-ups
7 Box Jumps 24”/20”


Home Gym Strength:
EMOM for 9 mins:
6 Front Rack Reverse Lunges (3/side)
4 Thrusters

*Increase or Hold the weight across

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