Metcon (Time)

For time:

Run 800 meters

– Rest 2:00.

Run 600 meters

– Rest 1:00.

Run 400 meters

– Rest :30.

Run 200 meters


Today’s Class

Strength III

Accessory I

Metcon (No Measure)


3 sets for load:

10 weighted strict dips

20 double-DB bench presses

30 weighted hip extensions

– Rest 2:00-3:00 between sets.
NOTES Use loads that allow you to complete the reps in 3 sets or less. Increase or decrease the loading as needed. Perform ring dips or straight bar dips. If you are unable to add load to the dips, use a band or feet for assistance.

Metcon (No Measure)

ACCESSORY – I Accumulate: 3:00 L-sit hold
NOTES In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or any way you can get yourself off the ground. Use the same variation for the entire 3:00 that allows you to hold the L-sit for at least :10 and no longer than :40. Rest as needed, but pick up where you left off until you accumulate 3:00 of work.