SATURDAY 02-05-20

METCON FOR TIME

21-15-9

KB Swings

Goblet Squats

Sumo Deadlift High Pull

Rest 2 Mins

21-15-9

Air Squats

Push Ups

Sit Ups

Buy Out - 20 Burpees

Start the clock and complete 21 KB Swings, 21 Goblet Squats and 21 Sumo Deadlift High Pulls, then 15 KB Swings, 15 Goblet Squats, 15 Sumo Deadlift High Pulls, then 9 reps of each. Rest 2 mins and complete the same rep scheme of Air Squats, Push Ups and Sit ups.  Buy out - a measly 20 Burpees!

KB Swings - Russian Swings as taught by Coach.

Goblet Squats - holding the weight (KB) at your chest ensure you keep your chest up and don’t curl your back.  With your feet shoulder width apart keeping your heels digging into the ground and your belly tight bring your butt back and down while driving your knees out. Try to reach depth that your butt is lower then your knees but avoid collapsing at the bottom.  Keep the chest up, belly tight and knees out. Drive through the heels to stand.

Sumo Deadlift High Pulls - Start with your feet slightly wider than shoulder-width apart and your toes pointing out the way at 10 and 2. Place your hands inside your legs on the handle of the KB. Get into a neutral spine position with your lumbar curve maintained and shoulders slightly in front of the KB bending your knees slightly and lowering your butt like a squat rather then a straight leg deadlift.  Your hips and shoulders rise at the same rate as you pull the KB off the ground. Reach full hip extension. Keep your heels down until your hips and legs extend. Shrug your shoulders and then pull with your arms. Bring your elbows high and outside into an upright row to your chin.

Air Squats - For the Air squats, start with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.

Push Ups - For the Push Ups, keep your body rigid, with your shoulders above or beyond your wrists and hands just wider than shoulders width. Squeeze your butt, thighs and belly, no sagging or snaking hips

Sit Ups - Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch the ground behind your head. Flex your abdominals and pull your torso up to a seated position. During the ascent, reach your arms forward. To complete the movement, stack your shoulders over your hips and extend your spine and touch your toes.

Burpees - For the burpees you can either step or jump back, perform a push up and then step or jump the feet back in and perform a jump with a clap above your head. Make sure your chest and thighs touch the ground on each rep.

Burpee Sub: No push up burpee to the floor/box/bench by just stepping back or jumping back and then stepping or jumping your feet back in with a small jump.

ENJOY!