210302
Warm-up
Warm-up
2 rounds, not for time of:
30 secs of jumping jacks
10 walking lunge steps
10 sit-ups
10 burpees
1x Burgener warm-up with empty bar
30 secs of jumping jacks
10 walking lunge steps
10 sit-ups
10 burpees
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)
4 rounds for time of:
60 Double Unders
20 GHD Sit-ups or Weighted Sit-ups
15 Devil Press, 35/25 lbs
60 Double Unders
20 GHD Sit-ups or Weighted Sit-ups
15 Devil Press, 35/25 lbs
Metcon Scaled
Metcon
4 rounds for time of:
60 Single Unders
20 Sit-ups
15 Devil Press, 25/15 lbs
60 Single Unders
20 Sit-ups
15 Devil Press, 25/15 lbs
For time (or not).
60 Single Unders or Double Under Attempts, 1 min
No dumbbells? Do…
4 rounds for time (or not) of:
15 Burpees
15 Power Clean & Jerks, 65/45 lbs
No Equipment Workout
Metcon
4 rounds for time of:
60 Jumping Jacks
20 V-ups
20 Burpees
60 Jumping Jacks
20 V-ups
20 Burpees
For time (or not).
Optional Accessory Work
500m Row (Time)
Max Effort 500m Row
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Cobra Stretch (abs)
1-2 mins.
Lacrosse Ball Trap Stretch
1-2 mins per side.
No dumbbells? Do…
4 rounds for time (or not) of:
15 Bar Facing Burpees
15 Power Clean & Jerks, 95/65 lbs
Super Fitness Robot time:
12:30 or less.
More Likely time:
20:00 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.