The Gym Lake Highlands – 2-Fitness
Warm-up
Warm-up (No Measure)
10min Continuous Effort:
30sec Assault Bike
10 Russian KBS
10m Crab Walk
15sec Supinated Grip Passive Hang
Strength
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6:
12 Dual KB Sumo Deadlift
9 Dual KB Clean
6 Dual KB Rack Walking Lunges
3 Dual KB Rack Squats
Workout
Metcon (No Measure)
EMOM x 10:
Odd: 3 Wide Grip Pull Ups + 3 Strict Pull Ups (weighted for both if possible)
Even: 6-12 Kipping Toes to Bar*
*Choose a rep range on the T2B that can perform UB each round
*Try to increase the difficulty on the pull ups section this week from last. If you used two bands, try using one, etc..
Metcon (No Measure)
EMOM x 10:
Odd: 6-12 Kipping Chest to Bar Pull Ups*
Even: 20sec Assault Bike @ high effort
*Choose a rep range on C2B that you can perform UB each round
*Similar to the first metcon, choose a rep range or modification that makes the 6-12 reps difficult