2021-08-05 ***Zoom Session 6pm



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

No Equipment Metcon:
Metcon:
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Kickback Burpee Broad Jumps
HSPU

*Sub: kickback burpee jump to a 6" target
*Subs for HSPU can include a dipping movement. See the scaling track for more info.


Limited Equipment Metcon:
Metcon:
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Single Arm DB/KB High Pull (Each Side)
HSPU

*Subs for HSPU can include a dipping movement. See the scaling track for more info.


Home Gym Metcon:
Metcon:
10-9-8-7-6-5-4-3-2-1 Reps For Time Of:
SDHP 42.5kg/30kg
HSPU

*Subs for HSPU can include a dipping movement. See the scaling track for more info.


Strength Intent:
The aim of today's strength session is to do some upper body pulling work. The programming over the last week has had a lot of pushing due to the limited equipment most members have available to them. Do your best to find a way to get some pulling work in today to balance your upper body training.

Limited/No Equipment Strength:
Upper Body
3 Rounds of the Following:
1 min Max Reps Left Arm DB/KB Bent Over Row
1min Max Reps Right Arm DB/KB Bent Over Row

OR

Accumulate in as few sets as possible 100 Banded Bent Over Row/Banded Pull Aparts

OR

5 Sets of 12 Partner Towel Pull Downs
*Must be with a member of your household


Home Gym Strength:
Strength:
Weighted Pull-up
3-3-3-3-3

OR

5 Sets for Max Reps
Strict Pull-up

OR

5 Sets for Max Reps Ring Row/Bar Rows

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