2/25/2021
Warm-up
OG (class and compete)
Metcon (Distance)
On machine of choice
Warm-Up 5min easy
2 min walk around
Warm-Up 5min easy
2 min walk around
-then-
5min at easy/mod pace
4min mod , 2min easy,
3min hard , 2min easy,
2min harder , 2min easy,
1min harder, 2min walk around
3x (30sec hardest ,30sec easy)
3x (20sec hardest, 20sec easy)
3x (10sec hardest, 10sec easy)
Cool Down: 4min recovery
Total: 36min
Session 2 (OG compete)
OG bodybuilding
Metcon
AMRAP 12
12 Strict Handstand Push Up
2 pegboard
-Rest as needed-
12 Strict Handstand Push Up
2 pegboard
-Rest as needed-
15-12-10-8
Shoulder Press
Weighted Pull up
*for weight not time
-Rest as needed-
15-12-10-8
Arnold Press
Bent over row
*for weight not time
-Rest as needed-
Bicep circuit:
4 sets
12 barbell curls
12 alt curls each arm
12 preacher curls
20 forearm curls on bench
-Rest as needed-
Tricep circuit:
4 sets
20 bench dips
12 2 way shoulders
12 overhead dumbbell ext
12 skull crushers
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