201112
Warm-up
Warm-up
3 rounds, not for time of:
30 secs of jumping rope (singles or doubles)
10 pvc pass throughs
5-10 push-ups
5-10 sit-ups
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
5-10 good mornings, empty barbell
5-10 hang power cleans, empty barbell
30 secs of jumping rope (singles or doubles)
10 pvc pass throughs
5-10 push-ups
5-10 sit-ups
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
5-10 good mornings, empty barbell
5-10 hang power cleans, empty barbell
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
7 rounds for time of:
40 Double Unders
7 Hollow Rocks
Handstand Walk, 6 m
5 Hang Power Cleans, 155/105 lbs
40 Double Unders
7 Hollow Rocks
Handstand Walk, 6 m
5 Hang Power Cleans, 155/105 lbs
Metcon Scaled
Metcon
7 rounds for time of:
40 Single Unders
7 Hollow Rocks
1 Around-the-Box Rotation
5 Hang Power Cleans, 115/75 lbs
40 Single Unders
7 Hollow Rocks
1 Around-the-Box Rotation
5 Hang Power Cleans, 115/75 lbs
No Equipment Workout
Metcon
7 rounds for time of:
30 Jumping Jacks
7 Hollow Rocks
Handstand Walk, 6 m
5 Tuck Jumps
30 Jumping Jacks
7 Hollow Rocks
Handstand Walk, 6 m
5 Tuck Jumps
Optional Accessory Work
Clean Deadlift (5-5-5-5)
3-4×2-5 reps
Pause 2-3 secs at the top. Use 80-110% 1RM clean.
Cool Down
Warm-up
Wall Shoulder Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Cobra Stretch (abs)
1-2 mins.
Calves & Foam Rolling
Hollow Rocks or Sit-ups
Around-the-Box Rotations- in plank or pike position