210119
Warm-up
Warm-up
2 rounds, not for time of:
1 min of jumping jacks
10-15 sit-ups
10-15 ring rows
1x Burgener warm-up with empty bar
1 min of jumping jacks
10-15 sit-ups
10-15 ring rows
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)
For time:
100 Double Unders
25 Dumbbell Push Press, 50/35 lbs
25 Knees-to-elbows
75 Double Unders
20 Dumbbell Push Press, 50/35 lbs
20 Knees-to-elbows
50 Double Unders
15 Dumbbell Push Press, 50/35 lbs
15 Knees-to-elbows
100 Double Unders
25 Dumbbell Push Press, 50/35 lbs
25 Knees-to-elbows
75 Double Unders
20 Dumbbell Push Press, 50/35 lbs
20 Knees-to-elbows
50 Double Unders
15 Dumbbell Push Press, 50/35 lbs
15 Knees-to-elbows
Metcon Scaled
Metcon
For time:
100 Single Unders
25 Dumbbell Push Press, 35/25 lbs
25 Hanging Knee Raises
75 Single Unders
20 Dumbbell Push Press, 35/25 lbs
20 Hanging Knee Raises
50 Single Unders
15 Dumbbell Push Press, 35/25 lbs
15 Hanging Knee Raises
100 Single Unders
25 Dumbbell Push Press, 35/25 lbs
25 Hanging Knee Raises
75 Single Unders
20 Dumbbell Push Press, 35/25 lbs
20 Hanging Knee Raises
50 Single Unders
15 Dumbbell Push Press, 35/25 lbs
15 Hanging Knee Raises
For time (or not).
100-75-50 Single Unders or Double Under Attempts, 2 mins/1:30/1 min
Hanging Knee Raises or Sit-ups
Use dumbbells or use a barbell, 75/55 lbs.
No Equipment Workout
Metcon
For time:
100 Jumping Jacks
50 Push-ups
50 Sit-ups
75 Jumping Jacks
40 Push-ups
40 Sit-ups
50 Jumping Jacks
30 Push-ups
30 Sit-ups
100 Jumping Jacks
50 Push-ups
50 Sit-ups
75 Jumping Jacks
40 Push-ups
40 Sit-ups
50 Jumping Jacks
30 Push-ups
30 Sit-ups
For time (or not).
Optional Accessory Work
500m Row (Time)
Max Effort 500m Row
Cool Down
Warm-up
Lacrosse Ball Trap Stretch
1-2 mins per side.
1-2 mins per side.
Frog Stretch
Hold 1-2 mins.
Use dumbbells or use a barbell, 115/75 lbs.
Super Fitness Robot time:
7:45 or less.
More Likely time:
12:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.