Friday 8th May
Technique Classes this week are on Weightlifting on Thurs & Sat

Warm-up
PERFECT LUNGE – 5 reps per side
(lunge + hands over head, hands on ground – elbow pushing knee out, twist towards leg thats forwar- hand to sky, straight leg – pick toe off ground) 3-5 second hold each position

2 rounds:
10 AirSquats
10 Feet together Squats
10 tuck hold
10 hollow hold
30 Star Jumps

Max tension in holds!

Metcon (Time)

For time:
150s Burpees
EMOM Odds – 5x Tuck crunches
Even – 4x Pistols

RX+:
EMOM odds – 10x tuck crunches
even: 6 pistols

—————–

Scaled/Silvers:
For time:
75-100 Burpees
EMOM Odds – 5 Tuck crunches or Sit-ups
Even – 4x Pistols or 4x AirSquats

I’m sorry, I turned my back for a minute, literally 1 minute, when I came back Viv had written in 150 burpees, I tried to stop her but she overpowered me. You know I’d never put you through this, I’m the nice one, honest.
So run an EMOM time, you can start with the burpees, get a big set out whilst you’re fresh, every time it beeps you’ll perform either 5x tuck crunches or 4x pistols.
If you dig in for this you should be able to come out of the other side in under 12 minutes, if you let the burpees win you may never come out the other side.
Tuck crunches should be in everyone’s wheel house by now, we’ve had you doing enough of them, am I right? However if you’re not feeling it, your hip flexors are horrid or indeed they’re taking you way too long then you can drop to situps.
For your pistol we will have the normal range of scaling options available, please choose something that you can so even under fatigue, remember if it gets too bad you can always drop down to the next scaling option to keep moving.

Again, sorry about the burpees.

Times/Reps
Adv: sub 9 min
Int: sub 12 min
Beg/Scaled/Silvers: sub 15 min

RX+ sub 11min