210104
Warm-up
Warm-up
Not for time:
1x Burgener warm-up with empty bar
— then —
3 rounds, not for time of:
45 secs of jumping jacks
5 glute bridges
5 shoulder pass throughs, rubber band
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
— then —
1x Burgener warm-up with empty bar
1x Burgener warm-up with empty bar
— then —
3 rounds, not for time of:
45 secs of jumping jacks
5 glute bridges
5 shoulder pass throughs, rubber band
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
— then —
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
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Metcon Scaled
Metcon
21-15-9 reps, for time of:
Thruster, 75/55 lbs
Ring Row
Thruster, 75/55 lbs
Ring Row
No Equipment Workout
Metcon
3 rounds for time of:
Run, 400 m
Walking Lunge, 30 m
Run, 400 m
Walking Lunge, 30 m
Optional Accessory Work
Metcon (Weight)
8 Power Clean + 8 Front Squat + 8 Shoulder-to-Overhead
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
Rest 1:30 between sets.
2-3 sets of (8+8+8)
Perform the complex 2-3 times. Does NOT need to be unbroken.
Cool Down
Warm-up
Kneeling Lay Back
Hold 1-2 mins.
Hold 1-2 mins.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
3:30 or less.
More Likely time:
7:00 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.