Boba Fett
Workout
Boba Fett (Time)
– RX –
For Time:
27/21 Calorie Bike
…then
6-5-4-3-2-1
Power Clean (205/145#)
60-50-40-30-20-10
Double Unders
…then
27/21 Calorie Bike
For Time:
27/21 Calorie Bike
…then
6-5-4-3-2-1
Power Clean (205/145#)
60-50-40-30-20-10
Double Unders
…then
27/21 Calorie Bike
– LEVEL 2 –
For Time:
21/15 Calorie Bike
…then
6-5-4-3-2-1
Power Clean (155/105#)
30-25-20-15-10-5
Double Unders
…then
21/15 Calorie Bike
– LEVEL 1 –
For Time:
15/12 Calorie Bike
…then
6-5-4-3-2-1
Power Clean (75/55#)
60-50-40-30-20-10
Single Unders
…then
15/12 Calorie Bike
Accessory
Hang Power Clean (Build to a heavy 1-rep hang power clean.)
Before the workout, build to a heavy 1-rep hang power clean.
Stretching
Metcon
3 Sets:
10 Press-ups
:30 Seated Torso Twist / Side
10 Press-ups
:30 Seated Torso Twist / Side
Extra Work
Metcon (Weight)
– STRENGTH 1 –
EMOM 24:
Minute 1 | 3 Bench Press
Minute 2 | 12 Weighted Hip Extensions (45/35#)
EMOM 24:
Minute 1 | 3 Bench Press
Minute 2 | 12 Weighted Hip Extensions (45/35#)
Metcon (Weight)
– STRENGTH 2 –
For Load:
1 Squat Snatch + 4 Overhead Squats
2 Squat Snatches + 3 Overhead Squats
2 Squat Snatches + 3 Overhead Squats
3 Squat Snatches + 2 Overhead Squats
3 Squat Snatches + 2 Overhead Squats
4 Squat Snatches + 1 Overhead Squat
5 Squat Snatches
For Load:
1 Squat Snatch + 4 Overhead Squats
2 Squat Snatches + 3 Overhead Squats
2 Squat Snatches + 3 Overhead Squats
3 Squat Snatches + 2 Overhead Squats
3 Squat Snatches + 2 Overhead Squats
4 Squat Snatches + 1 Overhead Squat
5 Squat Snatches
– Rest 1:30 between sets.
– Use 60-70% of your 1-rep max clean.
Metcon (Distance)
– ENGINE 1 –
20 Rounds For Distance:
:30 Run
– Rest :30
20 Rounds For Distance:
:30 Run
– Rest :30
Metcon (AMRAP – Reps)
– ENGINE 2 –
8 Rounds For Reps:
:20 Air Squats
– Rest :10
8 Rounds For Reps:
:20 Air Squats
– Rest :10