210215
Warm-up
Warm-up
2 rounds, not for time of:
10 steps of walking lunges
5 good mornings, empty barbell
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
7 power clean + push press, empty barbell
10 steps of walking lunges
5 good mornings, empty barbell
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
7 power clean + push press, empty barbell
Metcon Rx
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Metcon Scaled
Metcon
5 rounds for time of:
9 Deadlifts, 115/75 lbs
7 Hang Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
9 Deadlifts, 115/75 lbs
7 Hang Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
No Equipment Workout
Metcon
5 rounds for time of:
20 Glute Bridges
9 Broad Jumps
6 Strict Handstand Push-ups
20 Glute Bridges
9 Broad Jumps
6 Strict Handstand Push-ups
Glute Bridges- 1 sec pause at the top
6 Strict Handstand Push-ups, 6 Kipping Handstand Push-ups, or 15 Push-ups
6 Strict Handstand Push-ups, 6 Kipping Handstand Push-ups, or 15 Push-ups
Optional Accessory Work
Shoulder Press (12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Warm-up
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Lacrosse Ball Trap Stretch
1-2 mins per side.
Super Fitness Robot time:
Men, 9:14 or less.
Women, 8:25 or less.
More Likely time:
Men, 12:50.
Women, 11:48.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.