Weightlifting
MAIN: Deka Comp Box - May 30, 2023
Strict Press : 4x15 at 65% 1RM
Strict Press 4x15 at 65% 1RM
Rest as needed between sets.
Perform Weightlifting
MAIN: Deka Comp Box - May 30, 2023
Strict Press : 10x10 at 65% 1RM, rest 1 min
Strict Press 10x10 at 65% 1RM
Rest 1 min between sets.
Metcon
MAIN: Deka Comp Box - May 30, 2023
Alt EMOM 21 mins: Double Unders, Wall Facing Handstand Push-ups, and Chest-to-bar Pull-ups
Every 1 min for 21 mins, alternating between:
50 Double Unders
10 Wall Facing Handstand Push-ups
10 Chest-to-bar Pull-ups
Beginner Metcon
MAIN: Deka Comp Box - May 30, 2023
Alt EMOM 21 mins: Single Unders, Hand Elevated Push-ups, and Ring Rows
Every 1 min for 21 mins, alternating between:
50 Single Unders
10 Hand Elevated Push-ups
10 Ring Rows
Intermediate L1
MAIN: Deka Comp Box - May 30, 2023
Alt EMOM 21 mins: Double Unders, Pike Handstand Push-ups, and Jumping Chest-to-bar Pull-ups
Every 1 min for 21 mins, alternating between:
50 Double Unders
10 Pike Handstand Push-ups
10 Jumping Chest-to-bar Pull-ups
Intermediate L2
MAIN: Deka Comp Box - May 30, 2023
Alt EMOM 21 mins: Double Unders, Pike Handstand Push-ups, and Pull-ups
Every 1 min for 21 mins, alternating between:
50 Double Unders
10 Pike Handstand Push-ups
10 Pull-ups
Perform Metcon
MAIN: Deka Comp Box - May 30, 2023
Alt EMOM 21 mins: Ski Erg Calories, Wall Facing Handstand Push-ups, and Chest-to-bar Pull-ups
Every 1 min for 21 mins, alternating between:
15/12 Ski Erg Calories
10 Wall Facing Handstand Push-ups
10 Chest-to-bar Pull-ups
Accessory/Extra
MAIN: Deka Comp Box - May 30, 2023
3 RFQ: Suitcase Carries, Hollow Rocks, and Dumbbell Bird Dog Rows
3 rounds for quality of:
Suitcase Carry, pick load, L 50 ft/R 50 ft
10 Hollow Rocks
5 L/5 R Dumbbell Bird Dog Rows, pick load
