200715
Warm-up
Warm-up
3 rounds, not for time of:
200m Run (increase pace each round)
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe
7 power clean + push press, empty barbell
200m Run (increase pace each round)
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe
7 power clean + push press, empty barbell
*Ensure you are fully warmed-up and then start slowly increasing loading until you begin your working set.
Metcon Rx
Metcon (Time)
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Power Cleans, 50/35 lbs
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Push Press, 50/35 lbs
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Power Cleans, 50/35 lbs
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Push Press, 50/35 lbs
Metcon Scaled
Metcon (Time)
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell Power Cleans, 35/25 lbs
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell Push Press, 35/25 lbs
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell Power Cleans, 35/25 lbs
Shuttle Run, 200 m (4x 50 m)
10 Dumbbell Push Press, 35/25 lbs
No Equipment Workout
Metcon (Time)
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Broad Jumps
Shuttle Run, 200 m (4x 50 m)
15 Handstand Push-ups
Shuttle Run, 200 m (4x 50 m)
10 Broad Jumps
Shuttle Run, 200 m (4x 50 m)
15 Handstand Push-ups
Handstand Push-ups or Push-ups
Cool Down
Warm-up
Cool down 400m walk
Hamstring Stretch
Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch
1-2 mins per side.