Thursday 11th June
Warm-up
Metcon (Time)
10 RFT
3x 2-pump Navy seals, 4sec run on spot
10x Squat Lunge combo (squat, jump lunge/leg)
15x Burpees
20x Scissor Kicks (10/leg)
RX+
5x 2-pump Navy seals, 4sec run
10x SQuat Lunge combo
20x Burpees
20x Scissory Kicks (10/leg)
———–
Scaled/Silvers:
6-8 RFT
3x 2-pump Navy seals, 4sec run on spot
5x Squat Lunge combo (squat, lunge/leg)
10x Burpees/Down Ups
20x Scissor Kicks (10/leg)
Looks like today is a long, long work out, screw we’ve broken you in gently through the week so now it’s all or nothing, go hard or go…well not home, you’re already home but, well you get it.
The Navy Seal is a killer of a movement, if you can’t do a full push-up then you’re going to have to have you hands raised, on a chair or a table, so that you can perform the movement and still get your leg up. If you are doing this RX+ things are going to get deeply, deeply unpleasant.
Your squat lunge combo is not too bad, you can literally come up from your last lunge into a squat stance and get going again, if you’re not comfortable with the jumping lunges you can sub them out with regular lunges, it’ll still suck I promise. Burpees again! 150-200 of them no less, let’s see how much fun they are after the Navy Seals. The scissor kicks are your rest, they’re the only part of this whole thing that isn’t gassy, although your hip flexors may disagree somewhere around round 6.
RX+ is bad, I did it, it took a long, long time. I may even still be doing it now, I just don’t know anymore. I just don’t know.
The Navy Seal is a killer of a movement, if you can’t do a full push-up then you’re going to have to have you hands raised, on a chair or a table, so that you can perform the movement and still get your leg up. If you are doing this RX+ things are going to get deeply, deeply unpleasant.
Your squat lunge combo is not too bad, you can literally come up from your last lunge into a squat stance and get going again, if you’re not comfortable with the jumping lunges you can sub them out with regular lunges, it’ll still suck I promise. Burpees again! 150-200 of them no less, let’s see how much fun they are after the Navy Seals. The scissor kicks are your rest, they’re the only part of this whole thing that isn’t gassy, although your hip flexors may disagree somewhere around round 6.
RX+ is bad, I did it, it took a long, long time. I may even still be doing it now, I just don’t know anymore. I just don’t know.
5x Straight arm burpees
5x Press ups
10x Reverse lunges
5/5 Single leg V-ups