201104
Warm-up
Warm-up
2 rounds, not for time of:
50 double unders
10 sit-ups
2 Turkish get-up, L-arm (you choose load)
2 Turkish get-up, R-arm (you choose load)
1x Burgener warm-up with empty barbell
50 double unders
10 sit-ups
2 Turkish get-up, L-arm (you choose load)
2 Turkish get-up, R-arm (you choose load)
1x Burgener warm-up with empty barbell
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 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
25 Double Unders
10 Burpees
25 Double Unders
10 Burpees
Rest 5 mins before part 2…
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
7 Toes-to-bars
7 Burpees
7 Toes-to-bars
7 Burpees
Super Fitness Robot rounds:
Part 1- 7 rounds or more.
Part 2- 7 rounds or more.
Part 1- 7 rounds or more.
Part 2- 7 rounds or more.
More Likely rounds:
Part 1- 4 rounds or more.
Part 2- 4 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Metcon Scaled
Metcon
Complete as many rounds as possible in 7 mins of:
25 Single Unders
10 Burpees
25 Single Unders
10 Burpees
Rest 5 mins before part 2…
Metcon
Complete as many rounds as possible in 7 mins of:
5 Hanging Knee Raises
5 Burpees
5 Hanging Knee Raises
5 Burpees
Hanging Knee Raises, V-ups, or AbMat Sit-ups
No Equipment Workout
Metcon
Complete as many rounds as possible in 7 mins of:
15 Jumping Jacks
10 Burpees
15 Jumping Jacks
10 Burpees
Rest 5 mins before part 2…
Metcon
Complete as many rounds as possible in 7 mins of:
7 V-ups
7 Burpees
7 V-ups
7 Burpees
V-ups or Sit-ups
Optional Accessory Work
Handstand hold (1x 240 secs)
Accumulate 2-4 mins. Open floor or against a wall.
Cool Down
Warm-up
Pec Stretch (laying on side)
1-2 mins per side.
1-2 mins per side.
Cobra Stretch (abs)
1-2 mins.
Calves & Foam Rolling