201021
Warm-up
Warm-up
100′ bear crawl followed by…
2 rounds not for time of:
25′ high knees
25′ butt kicks
6 jumping air squats
6 burpees (start slow, finish fast)
30 secs of rest
1x Burgener with empty barbell
25′ high knees
25′ butt kicks
6 jumping air squats
30 secs of rest
*Ensure you are fully warmed-up before beginning the workout.
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
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
Metcon Scaled
Metcon
For distance:
Monostructural Cardio: 1x 20 mins
Monostructural Cardio: 1x 20 mins
Walking, jogging, biking, rowing in any combo.
No Equipment Workout
5k Run (Time)
Max Effort 5k Run
Optional Accessory Work
Single Leg Deadlift (12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
3×8-12 reps per leg
Plank (1 x 120 seconds)
Plank on forearms.
Accumulate 1-2 mins.
Cool Down
Warm-up
Lats & Chest Stretch (bar hang)
Hold 1-2 mins.
Hold 1-2 mins.
Glute Stretch
Hold 1-2 mins per side.
Calves & Foam Rolling
Super Fitness Robot time:
22:26 or less, men.
25:27 or less, women.
More Likely time:
26:37 or less, men.
30:27 or less, women.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.