201210
Warm-up
Warm-up
3 rounds, not for time of:
5 good mornings, empty barbell
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell
5 good mornings, empty barbell
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell
Metcon Rx
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
2 Hang Power Cleans, 185/135 lbs
10 Push-ups
15 Air Squats
2 Hang Power Cleans, 185/135 lbs
10 Push-ups
15 Air Squats
Metcon Scaled
Metcon
Complete as many rounds as possible in 15 mins of:
2 Hang Power Cleans, 135/95 lbs
10 Knee Push-ups
15 Air Squats
2 Hang Power Cleans, 135/95 lbs
10 Knee Push-ups
15 Air Squats
No Equipment Workout
Metcon
15 rounds for time of:
10 Push-ups
15 Air Squats
10 Push-ups
15 Air Squats
Optional Accessory Work
Pause Clean Deadlift (5-5-5-5)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
3-4×2-5 reps
Pause 2-3 secs at the top. Use 80-110% 1RM clean.
Cool Down
Warm-up
Lacrosse Ball Trap Stretch
1-2 mins per side.
1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
Straddle Stretch
Hold 1-2 mins.
20 rounds or more.
More Likely rounds:
13 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.