201027
Warm-up
Warm-up
2 rounds not for time of:
200m run
10 squats, squat therapy style
10 glute bridges
1x Burgener warm-up, empty bar
200m run
10 squats, squat therapy style
10 glute bridges
1x Burgener warm-up, empty bar
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 (Weight)
For time:
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load
— Rest 1:30 —
5 Power Cleans, pick load
5 Bent Over Rows, pick load
5 Front Squats, pick load
5 Shoulder-to-Overheads, pick load
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load
— Rest 1:30 —
5 Power Cleans, pick load
5 Bent Over Rows, pick load
5 Front Squats, pick load
5 Shoulder-to-Overheads, pick load
Metcon Scaled
Metcon
For time:
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load
For time and load.
Weight choice is dictated by your weakest movement.
No Equipment Workout
Metcon
5 rounds for time of:
12 Inchworm Push-ups
12 Hollow Rocks
40 Air Squats
12 Inchworm Push-ups
12 Hollow Rocks
40 Air Squats
Optional Accessory Work
Clean Pull (5-5-5-5)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
`
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Hold 1-2 mins per side.
`
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Weight choice is dictated by your weakest movement.
Super Fitness Robot load:
Using 70% or more of your shoulder-to-overhead for all lifts.
More Likely load:
Using 55% or more of your shoulder-to-overhead for all lifts.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.