Thursday 30th July
Warm-up
Metcon (Time)
Elizabeth modified for time:
21-15-9
Squat Cleans (barbell, DB, Medball or odd object)
Ring Dips (Stationary Dips)
21-15-9
Squat Cleans (barbell, DB, Medball or odd object)
Ring Dips (Stationary Dips)
"Now we all love Elizabeth, she’s such a delightful wee lass. 21-15-9, that means super fast, like sub 5 minutes fast, so you need to scale sensibly to get the most out of this. 90 total reps should not be taking your 10-15 minutes.
Squat cleans, easy enough if you have a barbell, or dumbbells, or indeed a kettlebell, however if you’re using a sandbag then we can just go with a normal sandbag clean over the shoulder, if you’re doing medball cleans then may God have mercy upon your quads. Dips should be easy enough, you should all have a lovely little spot put aside for these. You are looking for them to be unbeoken so if you have to come to bench dips to make that happen then so be it, a set of 21 is no joke.
Squat cleans, easy enough if you have a barbell, or dumbbells, or indeed a kettlebell, however if you’re using a sandbag then we can just go with a normal sandbag clean over the shoulder, if you’re doing medball cleans then may God have mercy upon your quads. Dips should be easy enough, you should all have a lovely little spot put aside for these. You are looking for them to be unbeoken so if you have to come to bench dips to make that happen then so be it, a set of 21 is no joke.
When all this good stuff is done give yourself a few minutes rest then it’s 100 ab mat situps for time, sub 4 minutes is pretty good for this, although the closer to 3 you are the more I love you. "
Metcon (Time)
Finisher: 100 Sit-ups for time
*Scaled/Silvers 70x Sit-ups
*Scaled/Silvers 70x Sit-ups
Jump Squat Lunge Combo
Push-Ups