Leeks
Workout
Leeks (Time)
– RX –
For Time:
1000/800m Row
– Rest 1:00
…then
7 Rounds:
100m Row
– Rest :30
…then
1000/800m Row
For Time:
1000/800m Row
– Rest 1:00
…then
7 Rounds:
100m Row
– Rest :30
…then
1000/800m Row
– LEVEL 2 –
For Time:
800/650 Row
– Rest 1:00
…then
7 Rounds:
100m Row
– Rest :30
…then
800/650 Row
– LEVEL 1 –
For Time:
500/400m Row
– Rest 1:00
…then
7 Rounds:
100m Row
– Rest :30
…then
500/400m Row
Accessory
Metcon
3 Sets:
21 Single-Leg Single Unders / Leg
3 Wall Walks (Slow)
21 Single-Leg Single Unders / Leg
3 Wall Walks (Slow)
Stretching
Metcon
3 Sets:
:30 Foam Roll Lower Back
10 Toe Touch + Reach
:30 Seated Torso Twist / Side
:30 Foam Roll Lower Back
10 Toe Touch + Reach
:30 Seated Torso Twist / Side
Extra Work
Extra Work
Metcon
– STRENGTH 1 –
5 Sets:
10 Unbroken Strict Chin-ups
10 Unbroken KB Swings (53/35#)
10 Strict Toes-to-Bar
– Rest 1:00 between rounds
5 Sets:
10 Unbroken Strict Chin-ups
10 Unbroken KB Swings (53/35#)
10 Strict Toes-to-Bar
– Rest 1:00 between rounds
Metcon (Weight)
– STRENGTH 2 –
For Load:
1 Squat Clean + 2 Front Squats
2 Squat Cleans + 1 Front Squat
3 Squat Cleans
1 Squat Clean + 2 Front Squats
2 Squat Cleans + 1 Front Squat
3 Squat Cleans
1 Squat Clean + 2 Front Squats
2 Squat Cleans + 1 Front Squat
3 Squat Cleans
For Load:
1 Squat Clean + 2 Front Squats
2 Squat Cleans + 1 Front Squat
3 Squat Cleans
1 Squat Clean + 2 Front Squats
2 Squat Cleans + 1 Front Squat
3 Squat Cleans
1 Squat Clean + 2 Front Squats
2 Squat Cleans + 1 Front Squat
3 Squat Cleans
– Rest 1:30 between sets.
– Use 60-70% of your 1-rep max clean.
Metcon (Distance)
– ENGINE 1 –
On a 15:00 Clock
1:00 Row, Bike, or Ski (Slow)
:30 Row, Bike, or Ski (Fast)
On a 15:00 Clock
1:00 Row, Bike, or Ski (Slow)
:30 Row, Bike, or Ski (Fast)
Metcon
– SKILL 1 –
On a 10:00 Clock:
Handstand Walk Practice
On a 10:00 Clock:
Handstand Walk Practice
– Walk around or over a low object.