Loaded Carry 03292020

Turkish Get up Complex + Alternating Carry

Complete 3-4 sets  of:

•1 Right Arm Turkish Get-up + 2 Right High / Left Low Windmill + 50' Right Arm Overhead / Left Arm Suitcase Carry

**At the end of the carry, set the left arm KB or DB down before returning the Turkish Get-up to the ground**

Add Score

Metcon 03292020

Complete for time:

•600m Run
•16 Single Arm Dumbbell Hang Clean & Press (alternate arms after 8 reps) #35/50 (M50+ #25/40)
•4/6 Strict Pull-ups
•400m Run
•16 Single Arm Dumbbell Hang Clean & Press
•4/6 Strict Pull-ups
•200m Run
•16 Single Arm Dumbbell Hang Clean & Press
•4/6 Strict Pull-ups

Add Score

Sunday No Equipment

*Warm Up*
Complete 3 sets

8-12 Banded Ts
8-12 Banded As
10 Alternating Plank Reach
6 Instep Lunge + Hamstring Stretch
12 Squat Reach

**Strength**
Turkish Get up Complex

Complete 3 sets on each side

8 Sandbag Sit-ups
4 Sandbag Get ups

*Try to keep moving between sets. The goal is to work on quality not speed*

***Metcon***
Complete for time:

90 Second run out then run back to start
15 Unilateral Walking Lunge  
10 Alternating Sandbag Drag
60 Second run out then run back to start
15 Unilateral Walking Lunge  
10 Alternating Sandbag Drag
30 Second run out then run back to start
15 Unilateral Walking Lunge
10 Alternating Sandbag Drag

Add Score

Sunday Minimal Equipment

*Warm Up*
Complete 3 sets

8-12 Banded Ts
8-12 Banded As
10 Alternating Plank Reach
6 Instep Lunge + Hamstring Stretch
12 Squat Reach

**Strength**
Turkish Get up Complex

Complete 3 sets on each side

8 Turkish Sit-ups
4 Turkish Bridge Ups
2 Turkish Get Ups

*Try to keep moving between sets. The goal is to work on quality not speed*

***Metcon***
Complete for time:

600m Run
16 Single Arm Overhead Walking Lunge  (Alternate arms after 8 reps) #35/50 (M50+ 25/40)
4/6 Strict Pull-ups
400m Run
16 Single Arm Overhead Walking Lunge (Alternate arms after 8 reps) #35/50 (M50+ 25/40)
4/6 Strict Pull-ups
200m Run
16 Single Arm Overhead Walking Lunge (Alternate arms after 8 reps) #35/50 (M50+ 25/40)
4/6 Strict Pull-ups

Add Score

Comments

Andy Coy

Andy Coy 2 months ago / Reply

Metcon 03292020: 12:03
Notes: Subbed running with row: 800m row 500m row 250m row

Andy Coy

Andy Coy 2 months ago / Reply

Metcon 03292020: 12:03

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.