201229
Warm-up
Warm-up
2 rounds, not for time of:
50 jumping jacks
7 pvc pass throughs
5-10 push-ups
7-10 sit-ups
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
7 good mornings, empty barbell
1x Burgener warm-up with empty bar
50 jumping jacks
7 pvc pass throughs
5-10 push-ups
7-10 sit-ups
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
7 good mornings, empty barbell
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 (Time)
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m
3 Clean & Jerks, pick load
21 Sit-ups
Handstand Walk, 7 m
3 Clean & Jerks, pick load
Metcon Scaled
Metcon
7 rounds for time of:
10 Sit-ups
1 Around-the-Box Rotation
3 Clean & Jerks, 50% 1RM
10 Sit-ups
1 Around-the-Box Rotation
3 Clean & Jerks, 50% 1RM
For time (or not).
Around-the-Box Rotations- in plank or pike position (see video)
No Equipment Workout
Metcon
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m
5 Tuck Jumps
21 Sit-ups
Handstand Walk, 7 m
5 Tuck Jumps
For time (or not).
Optional Accessory Work
Single Leg Deadlift (12-12-12)
3×8-12 reps per leg
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cool Down
Warm-up
Foam Roller (back, lats, etc.)
Cobra Stretch (abs)
1-2 mins.
Glute Stretch
Hold 1-2 mins per side.
Clean & Jerks- 60-70% 1RM
Super Fitness Robot time:
11:30 or less.
More Likely time:
17:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.