Saturday
Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
2 SETS
10 Barbell Elbow Punches
15 Air Squats
:20 Squat Hold
:25 Bar Hang
INTO…
1-2 SETS
5 Strict Pull-ups
10 Kipping Swings
15 Air Squats
Strength
Front Squat (3-3-3-3*)
Workout
Metcon (Time)
FOR TIME
800m Run
15 DB Front Squat (50/35)|(35/20)
5 Bar Muscle-Up
400m Run
20 DB Front Squat
10 Bar Muscle-Up
400m Run
25 DB Front Squat
15 Bar Muscle-Up
200m Run
30 DB Front Squat
20 Bar Muscle-Up
800m Run
15 DB Front Squat (50/35)|(35/20)
5 Bar Muscle-Up
400m Run
20 DB Front Squat
10 Bar Muscle-Up
400m Run
25 DB Front Squat
15 Bar Muscle-Up
200m Run
30 DB Front Squat
20 Bar Muscle-Up
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups
KG DB: (22.5/15)|(15/10)
(Score is Weight)
*Supplemental strength for Oly Cycle. Next week will have Push Jerk.
Week 1 of 8