Tuesday
Warm-up
Warm-up
2 SETS (8:00 Cap)
200m Run @ Mod Pace
12 Box Step Overs
12 Barbell RDL
12 Alt. V-Ups
200m Run @ Mod Pace
12 Box Step Overs
12 Barbell RDL
12 Alt. V-Ups
Into…
2 SETS
200m Run @ Hard Pace
10 Box Jumps
10 Clean Deadlifts
10 V-Ups
Strength
Metcon (Weight)
4 SETS*
2 Reps of the Complex…
2 Reps of the Complex…
1 Clean Pull
+
1 Power Clean
-Quick Rest b/t Reps & Rest as Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 2 of 8
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
10 Hang Power Clean (95/65)|(65/45)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)|(24/20)
400m Run
10 Hang Power Clean (95/65)|(65/45)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
