210201
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 band pull aparts
5 scap pull-ups
5 ring rows or pull-ups
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 band pull aparts
5 scap pull-ups
5 ring rows or pull-ups
— then —
Dot Drill 1:
Perform for 3 rounds. Each round is 30 secs.
Rest 30-60 secs between rounds.
Metcon Rx
Metcon (Time)
Run, 400 m
15 Clean & Jerks, 135/95 lbs
12 Pull-ups
Run, 400 m
12 Clean & Jerks, 135/95 lbs
9 Pull-ups
Run, 400 m
9 Clean & Jerks, 135/95 lbs
6 Pull-sups
15 Clean & Jerks, 135/95 lbs
12 Pull-ups
Run, 400 m
12 Clean & Jerks, 135/95 lbs
9 Pull-ups
Run, 400 m
9 Clean & Jerks, 135/95 lbs
6 Pull-sups
Metcon Scaled
Metcon
For time:
Run, 2 mins
15 Clean & Jerks, 95/65 lbs
12 Pull-ups
Run, 2 mins
12 Clean & Jerks, 95/65 lbs
9 Pull-ups
Run, 2 mins
9 Clean & Jerks, 95/65 lbs
6 Pull-ups
Run, 2 mins
15 Clean & Jerks, 95/65 lbs
12 Pull-ups
Run, 2 mins
12 Clean & Jerks, 95/65 lbs
9 Pull-ups
Run, 2 mins
9 Clean & Jerks, 95/65 lbs
6 Pull-ups
Pull-ups or Ring Rows
No Equipment Workout
Metcon
3 rounds for time of:
Run, 400 m
15 Handstand Push-ups
15 Tuck Jumps
15 Hollow Rocks
Run, 400 m
15 Handstand Push-ups
15 Tuck Jumps
15 Hollow Rocks
Optional Accessory Work
Back Squat (12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
3×8-12 reps per leg
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
13:00 or less.
More Likely time:
17:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.