201014
Warm-up
Warm-up
2 rounds not for time of:
50 double unders
8 good mornings
10-15 band pull-aparts
5 inchworm push-ups
5-7 ring rows
1x Burgener warm-up with empty barbell
50 double unders
8 good mornings
10-15 band pull-aparts
5 inchworm push-ups
5-7 ring rows
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 20 mins of:
3 Dumbbell Clean & Jerks (50/35)
5 Pull-ups
7 Push-ups
9 Air Squats
3 Dumbbell Clean & Jerks (50/35)
5 Pull-ups
7 Push-ups
9 Air Squats
Metcon Scaled
Metcon
Complete as many rounds as possible in 20 mins of:
3 Dumbbell Clean & Jerks (35/25)
3 Pull-ups
5 Push-ups
7 Air Squats
3 Dumbbell Clean & Jerks (35/25)
3 Pull-ups
5 Push-ups
7 Air Squats
Pull-ups or Ring Rows
Push-ups or Knee Push-ups
Push-ups or Knee Push-ups
If dumbbells are not available use a barbell, 75/55 lbs.
No Equipment Workout
Metcon
10 rounds for time of:
15 Push-ups
Broad Jump, 10 m
15 Push-ups
Broad Jump, 10 m
Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
Super Fitness Robot rounds:
18 rounds or more.
More Likely rounds:
12 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.