Mobility Stretches Warm-up and do some stretches. 3 rounds: 30 seconds calf stretch each side 30 seconds frog stretch 30 seconds couch stretch each side Then : 2 rounds 10 thoracic rotations per side 10 cat and cow 30 second downward dog Kelly 5 rounds for time of: • 400m run • 30 Box Jumps [...]
Squat Snatch 9x1 Squat Snatch for load: #1: 1 rep @ 65% #2: 1 rep @ 70% #3: 1 rep @ 75% #4: 1 rep @ 80% #5: 1 rep @ 85% #6: 1 rep @ 85% #7: 1 rep @ 90% #8: 1 rep @ 90% #9: 1 rep @ 90% Metcon 75/60 calorie [...]
Metcon Cash in: Row 750m then, 7 Rounds of: 8 Single KB front rack step ups (4 each leg, 53/35) 20" 7 KB swings 6 Strict Pullups Cash out: Run 600m carrying KB Shoulder Press 6x3 Shoulder Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps [...]
Hang Clean 6x3 Working up to a heavy set of 3. Hang squat cleans. Hang Clean for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps EMOMx16 Min 1: 12 KB/DB Front Rack Lunges Min 2: 12 plyo Push-ups (clapping) Min 3: 12 DB Box [...]
Metcon 3 rounds for time of: • 400m run • 21 Kettlebell Swings 1.5/1 pood • 12 Pull-ups Partner Wall Balls 100 wall balls (30/20) - one partner working at a time - 15 minute cap
Metcon 3RFT: 10 power cleans (115/65) 10 front squats 10 jerks 50 double unders RX must be completed under 10 minutes Rx+ = (135/95) must be completed under 12 minutes Back Squat 1x1 Work up to a heavy 1 rep back squat. Not necessarily a 1RM. Back Squat for load: #1: 1 rep
Fight Gone Bad Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20" box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop [...]
"Surfer on Acid" 3 rounds of: 400m run 21 burpees 3-Position Clean + 1 Jerk 6 sets, increasing weight 1. Hi-Hang – Shoulders even with or slightly behind barbell, bar in contact with pelvis 2. Hang – barbell just above knee 3. Low-Hang – weights hang 2″ from the floor + 1 Jerk 100 sit-ups [...]
Bench Press 6x4 Pendlay Row 6x6 Metcon For time (25 minute time cap): •150 single-unders •20 bar muscle-ups •10 squat cleans, 115 lb./80 lb. •150 single-unders •15 bar muscle-ups •15 squat cleans, 115 lb./80 lb. •150 single-unders •10 bar muscle-ups •20 squat cleans, 115 lb./80 lb. •150 single-unders
Hang Clean 5x3 Hang (squat) cleans without dropping the bar. Increase weight each set for a 3RM. "2017 Regional Event 3" For time (16 minute time cap): 100' DB overhead walking lunge (80/55 - single arm) 100 double unders 50 wall ball shots (30/20) 10 rope climbs 50 wall ball shots 100 double unders 100' [...]