201202
Warm-up
Warm-up
3 rounds, not for time of:
15 m high skip
15 m broad jump
15 m high knees
15 m butt kicks
10 steps, walking lunges
7 good mornings
1x Burgener warm-up with empty bar
15 m high skip
15 m broad jump
15 m high knees
15 m butt kicks
10 steps, walking lunges
7 good mornings
1x Burgener warm-up with empty bar
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
Metcon Rx
Metcon (5 Rounds for reps)
5 intervals, each interval for time, of:
15 Overhead Squats, 95/65 lbs
Run, 400 m
15 Overhead Squats, 95/65 lbs
Run, 400 m
Rest 3 mins between each interval.
Metcon Scaled
Metcon
4 intervals, each interval for time, of:
15 Overhead Squats, 75/55 lbs
Run, 400 m
15 Overhead Squats, 75/55 lbs
Run, 400 m
Rest 3 mins between each interval.
Run, 400 m or Jog/Bike/Row, 2 mins
No Equipment Workout
Metcon
4 intervals, each interval for time, of:
50 Air Squats
Run, 400 m
50 Air Squats
Run, 400 m
Rest 3 mins between each interval.
Optional Accessory Work
Dumbbell Front Rack Walking Lunge (1-1-1)
Specify distance in notes.
3x 10-20 m
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
Cool Down
Warm-up
Calves & Foam Rolling
Hamstring Stretch
Hold 1-2 mins per side.
Lats & Chest Stretch (bar hang)
Hold 1-2 mins.
2:15 or less per interval.
More Likely time:
3:15 or less per interval.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.