201008
Warm-up
Warm-up
4 rounds not for time of:
30 secs of jumping jacks
7 shoulder pass throughs (pvc pipe)
7 air squats
7 bent over rows, empty barbell
5 hang power cleans, empty barbell
7 sit-ups or hollow rocks
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm
30 secs of jumping jacks
7 shoulder pass throughs (pvc pipe)
7 air squats
7 bent over rows, empty barbell
5 hang power cleans, empty barbell
7 sit-ups or hollow rocks
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm
Metcon Rx
Metcon (Time)
21-15-9
Handstand Push-up
V-up
Hang Power Clean, 135/95 lbs
Handstand Push-up
V-up
Hang Power Clean, 135/95 lbs
Metcon Scaled
Metcon
21-15-9 reps, for time of:
Shoulder Press, 95/65 lbs
Toes-to-bar
Hang Power Clean, 95/65 lbs
Shoulder Press, 95/65 lbs
Toes-to-bar
Hang Power Clean, 95/65 lbs
Shoulder Press or Push Press
Toes-to-bars or Sit-ups
Toes-to-bars or Sit-ups
No Equipment Workout
Metcon
For time:
21 Handstand Push-ups
21 V-ups
Broad Jump, 15 m
15 Handstand Push-ups
15 V-ups
Broad Jump, 15 m
9 Handstand Push-ups
9 V-ups
Broad Jump, 15 m
21 Handstand Push-ups
21 V-ups
Broad Jump, 15 m
15 Handstand Push-ups
15 V-ups
Broad Jump, 15 m
9 Handstand Push-ups
9 V-ups
Broad Jump, 15 m
Optional Accessory Work
Hand Release Push-Ups (1×75)
1×50-75 reps
Cool Down
Warm-up
Front Rack Stretch (pvc)
1 min per side.
1 min per side.
Cobra Stretch (abs)
1-2 mins.
Frog Stretch
Hold 1-2 mins.
5:45 or less.
More Likely time:
10:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.