Image
WARM-UP
3:00 Blood Flow
Into
10/10 Lateral Band Steps + 10 Squats
10 Glute Bridges
10/10 Cossack Squats + wide lizard lunges
10 cat cows
STRENGTH
building - start with empty bar
*Build to a weight you think you will be hitting in the workout
12 Clean Turnover
10 Front Squats
8 Tall Cleans
*men use women’s bar if need be, ladies use training bar if you have to
Then
5 muscle clean + 3 Hang Power Clean + 1 Front Squat
(135/95)(115/75)(95/65)
5 High Pulls + 3 Hang Squat Cleans + 5 Half Burpees
(155/105)(135/95)(115/75)
2 Squat Cleans + 2 Front Squats + 4 Burpees OT bar
(175/115)(155/105)(135/95)
1 Squat Clean
(185/125)(175/115)(155/105)
(205/145)(185/125)(175/115)
CONDITIONING
With a 8:00 Running Clock Complete
3 ROUNDS
8 Squat Cleans (135/95)(115/75)(95/65)
6 Burpess over the Bar
Then
3 ROUNDS
6 Squat Cleans (155/105)(135/95)(115/75)
6 Burpees over the bar
**if all 6 rounds are completed before 8 min. Add 4 minutes and complete
2 ROUNDS
4 Squat Cleans (175/115)(155/105)(135/95)
6 Burpees over the bar
**if all 8 rounds are completed before 12 min. Add 4 minutes and complete
2 ROUNDS
2 Squat Clean (185/125)(175/115)(155/105)
6 burpees over the bar)
**if all 10 rounds are completed before 16 min. Add 4 minutes and complete
1 ROUND
2 Squat Cleans (205/145)(185/125)(175/115)
6 Burpees over the Bar
Then
1 ROUND
2 Squat Cleans (225/155)(205/145)(185/125)
*if you can’t hit finish the rounds in the respective time frame your workout is over
Cash out: coaches choice
Intent: it’s been far to long since we had any heavy barbells in a metcon. Today is the day we are going to challenge you to moving under adequate loads in a specific time free. Move fast lift heavy. Do you go quick singles or touch and go. This will be a test.
STRENGTH POWER HOUR
WARM-UP
3 ROUNDS
1:00 your choice of row, ski, bike
5 inchworms
10 barbell goodmornings
STABILITY
2X
5/SIDE single leg RDLS
10 BANDED CLAM SHELLS/SIDE
STRENGTH
DEADLIFT 5X3 @75% +5LBS MORE THAN LAST WEEK
ACCESSORY
4 ROUNDS
5 CHIN UPS (3 SEC HOLD AT THE TOP)
15 HAMMER CURLS
10 REVERSE FLIES (3 SEC HOLD AT THE TOP)
CORE
3 X
10 SINGLE LEG GLUTE BRIDGES
20 KNEE TO ELBOW (FROM PLANK POSITION -DRIVE KNEE TO THE OUTSIDE OF THE ELBOW WORKING THE OBLIQUE