Heavy Metcon 9/1/2109

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

It’s going to be a solid workout this week… You’re going to have to stay positive and keep yourself moving as best you can (which means with quality and intent, please). I’m looking to build some solid robustness and good old fashioned conditioning in this one.

Good Luck.

Warm up 10mins

1min – bike/row or ski erg

5xHanging shrugs

10xScapula press ups

15x air squats

Be sensible but not overly cautious when choosing your weights, this is HMC. You can scale you pull ups but NO ring rows please.

Workout

3min – bike/row or ski erg

9x Db man-makers

9x pull ups

7x Db man-makers

7x pull ups

5x Db man-makers

5x pull ups

3x Db man-makers

3x pull ups

3min – bike/row or ski erg

9x Db zombie press

9x pull ups

7x Db zombie press

7x pull ups

5x Db zombie press

5x pull ups

3x Db zombie press

3x pull up

3min – bike/row or ski erg

9x Db thrusters

9x pull ups

7x Db thrusters

7x pull ups

5x Db thrusters

5x pull ups

3x Db thrusters

3x pull up

Time remaining – if you still have the will

50 T2R

100 side bends

Broken up in any way you fancy