090219

A. Metcon (Time)
"21 Guns"
For Time (12 Minute Cap):
21-15-9:
Strict Pull-ups
Strict Handstand Push-ups

STRATEGY
-Choose variations or rep numbers that allow you to complete the sets of 21 in 2-3 sets when fresh
-This workout is all about the middle round of 15
-It is easy to come out in the set of 21's with large sets, but there are more reps in the final two rounds than in the first round of 21
-Strategically break up the set of 21 to help you thrive through the 15's and 9's

SCALES
Strict Pull-ups
Reduce Reps
Banded Strict Pull-ups
Ring Rows

Strict Handstand Push-ups
Reduce Reps
Strict Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press

Total Volume
Option 1: 15-12-9
Option 2: 12-9-6

FITNESS
For Time (12 Minute Cap):
30 Push Ups
30 Ring Rows
30 Sit Ups
20 Push Ups
20 Ring Rows
20 Sit Ups
10 Push Ups
10 Ring Rows
10 Sit Ups

B. Metcon (Weight)
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

*Today is the final iteration of our stamina squats, increasing 3% over last week

FITNESS
Alternating On the Minute x 12 (6 Rounds):
10 Bulgarian Split Squats (Right Leg) & 10 Russian KBS
10 Bulgarian Split Squats (Left Leg) & 8 Box Jumps

C. Metcon (Time)
"Dive Bar"
For Time:
800 Meter Run
(1- 2 mins down / 2 mins back, 2 -1,000m Row, 3 - 55/40 Calorie Assault or Echo Bike)
50 Barbell Thrusters (75/55)
(Scale Wt)
800 Meter Run
(1- 2 mins down / 2 mins back, 2 -1,000m Row, 3 - 55/40 Calorie Assault or Echo Bike)
25 Barbell-Facing Burpees
800 Meter Run
(1- 2 mins down / 2 mins back, 2 -1,000m Row, 3 - 55/40 Calorie Assault or Echo Bike)
50 Barbell Thrusters (75/55)
​(Scale Wt)
(Burpees over BB if space requires)

STIMULUS
Going light and long in this big chipper workout
Looking for the work to take somewhere in the 15-20 minute range
Choose a barbell weight that you could complete in 2 sets when fresh
With 100 total reps, this should be a weight that you can complete in 2-3 quick sets per round

STRATEGY
While the barbell sticks out on paper, the majority of today's workout will likely be spent running
Move with a purpose on the 800 meter runs and bar facing burpees, but find a pace that allows you to go big on the thrusters
Look to complete the thrusters in a quick 1-3 sets

1 Set: 50
2 Sets: 30-20 or 25-25
3 Sets: 25-15-10