Monday 6th July
Warm-up
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
STOH (if single arm, 1/2 L, 1/2 R)
Inverse Row OR Pullups (Half the reps if pullups!)
30x DU/60x SU/30x Star Jumps between rounds (finish with DU)
——————-Scaled/Silvers:
18-16-14-12-10-8-6-4-2
STOH (if single arm, 1/2 L, 1/2 R)
Inverse Row / Bent Over Row
30x Single Skips between rounds (finish with skips) or 30x Star Jumps
Push, pull, jump. This is definitely the correct combination to improve fitness and hatred levels, both of which make me happy, I think I may have been sat alone staring at this screen for too long now.
so 20-2 STOH and Inverse rows, the STOH can be done single arm if you have a DB or KB to hand, 2 handed if you have a barbell and 1 or 2 handed if you have a band depending on the strength of you band, your height and strength, so many banded factors. Needless to say these reps really should be unbroken unless you’re stuck at home with nothing but a 40kg KB, if you are going single handed then perform half the reps right hand before shifting to the left. We’re looking for this to be fast but that’s not an excuse to miss the lockout of your elbow and cheat yourself of a full range of movement, remember integrity is doing the right thing even if no one can see you.
Inverse rows can be performed where ever you perform them, if these are getting a bit too easy you can think about changing your position, bring your shoulders directly under your hands, maybe put your feet up on a block, sit an adorable kitten on your hips, there are always ways to make the work harder, if you draw a blank message a coach, it’s what we’re here for. If you have a pullup bar then you can sub the inverse rows for strict pullups but you may half the reps, if you’re kipping you can keep the same number. **NOTE the video demo suggests to half reps for inverse rows also – only use that option as a scale if needed!**
Between every round there will be a tiny, almost insignificant set of 30 double unders, just to get your heart rate up a little, if you don’t have double unders you can double the amount in single unders or perform 30 star jumps. But really after all this time at home with nothing to do if you have a rope you should be practicing those double unders, get on it, make me proud, or at least make me shut up.
so 20-2 STOH and Inverse rows, the STOH can be done single arm if you have a DB or KB to hand, 2 handed if you have a barbell and 1 or 2 handed if you have a band depending on the strength of you band, your height and strength, so many banded factors. Needless to say these reps really should be unbroken unless you’re stuck at home with nothing but a 40kg KB, if you are going single handed then perform half the reps right hand before shifting to the left. We’re looking for this to be fast but that’s not an excuse to miss the lockout of your elbow and cheat yourself of a full range of movement, remember integrity is doing the right thing even if no one can see you.
Inverse rows can be performed where ever you perform them, if these are getting a bit too easy you can think about changing your position, bring your shoulders directly under your hands, maybe put your feet up on a block, sit an adorable kitten on your hips, there are always ways to make the work harder, if you draw a blank message a coach, it’s what we’re here for. If you have a pullup bar then you can sub the inverse rows for strict pullups but you may half the reps, if you’re kipping you can keep the same number. **NOTE the video demo suggests to half reps for inverse rows also – only use that option as a scale if needed!**
Between every round there will be a tiny, almost insignificant set of 30 double unders, just to get your heart rate up a little, if you don’t have double unders you can double the amount in single unders or perform 30 star jumps. But really after all this time at home with nothing to do if you have a rope you should be practicing those double unders, get on it, make me proud, or at least make me shut up.
20sec Heel Drives
20sec Bent Over Row *light
20sec Fast Feet