Thursday
Warm-up
Warm-up
AMRAP x 6 MINUTES
20 Crossbody Mountain Climbers
10 Elbow Punches
5 Scap Pull-Up
5 Strict Knees to Chest
8 Jumping Air Squats*
20 Crossbody Mountain Climbers
10 Elbow Punches
5 Scap Pull-Up
5 Strict Knees to Chest
8 Jumping Air Squats*
*At 3:00, switch to 5 Front Rack Lunge-Lunge-Squat.
Strength
Metcon (Weight)
EVERY 1:30 x 5 SETS
1 Power Clean
+
2 Hang Power Clean
1 Power Clean
+
2 Hang Power Clean
*Start Light and end Moderate-Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
1.) 3 SETS*
AMRAP x 3 MINUTES
1 Power Clean (185/135)|(135/95)
2 Front Squats
3 Toes to Bar
AMRAP x 3 MINUTES
1 Power Clean (185/135)|(135/95)
2 Front Squats
3 Toes to Bar
-Rest :30 b/t Sets-
(Score is Rounds + Reps)
*Pick-up where you left off.
-Rest a Full 2:00 b/t Part 1 & Part 2-
Metcon (AMRAP – Rounds and Reps)
2.) 3 SETS*
AMRAP x 3 MINUTES
3 Hang Power Cleans (135/95)|(95/65)
6 Front Squats
9 Sit-Ups
AMRAP x 3 MINUTES
3 Hang Power Cleans (135/95)|(95/65)
6 Front Squats
9 Sit-Ups
-Rest :30 b/t Sets-
(Score is Rounds + Reps)
*Pick-up where you left off.
KG BB1: (85/60)|(60/42.5)
KG BB2: (60/42.5)|(42.5/30)
Optional Cool Down
Warm-up
FOR RECOVERY
1:00 Foam Roll Right Quad
1:00 Foam Roll Left Quad
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Foam Roll Right Quad
1:00 Foam Roll Left Quad
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
(No Measure)
