Fake Mustache
Inspiration
Warm-up
Warm-up
I. Dynamic
II. 3 Rounds
10 second Dip Support
10 second L-hang or Knee Tuck
20 second Deep Squat
20 second Samson each side
III. take 1-2 practice/easy attempts at each station to prep for the movements (not max efforts).
II. 3 Rounds
10 second Dip Support
10 second L-hang or Knee Tuck
20 second Deep Squat
20 second Samson each side
III. take 1-2 practice/easy attempts at each station to prep for the movements (not max efforts).
Metcon
Metcon (AMRAP – Reps)
5 Rounds
Max Broad Jump
Max Matador Dips
Max L-sit (parallette)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.
Max Broad Jump
Max Matador Dips
Max L-sit (parallette)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.
Scaling: modify the dips and pull-ups to a level that you can complete 8-10 on the first few rounds.
Metcon (AMRAP – Reps)
5 Rounds
Max Broad Jump
Max Ring Dips
Max L-sit (over kb)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.
Max Broad Jump
Max Ring Dips
Max L-sit (over kb)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.
Scaling: modify the dips and pull-ups to a level that you can complete 8-10 on the first few rounds.
-Buzz Williams