200923
Warm-up
Warm-up
4 rounds, not for time of:
200m run
8 air squats
6 sit-ups
6 inch worm push-ups
6 good mornings
200m run
8 air squats
6 sit-ups
6 inch worm push-ups
6 good mornings
After completing the entire 4 rounds of the warm-up do 1x Burgener warm-up with empty barbell
Warm-up
The Burgener warm-up consists of the following:
Starting with your feet hip width apart-
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of dip, drive, shrug + pull the bar overhead
3-5 reps of overhead squat
3-5 reps of dip, drive + pull into the bottom of an overhead squat
3-5 reps of full snatch
Starting with your feet hip width apart-
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of dip, drive, shrug + pull the bar overhead
3-5 reps of overhead squat
3-5 reps of dip, drive + pull into the bottom of an overhead squat
3-5 reps of full snatch
Metcon Rx
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
12 Russian Kettlebell Swings, 53/35 lbs
9 Burpees
6 V-ups
12 Russian Kettlebell Swings, 53/35 lbs
9 Burpees
6 V-ups
Metcon Scaled
Metcon
Complete as many rounds as possible in 12 mins of:
12 Russian Kettlebell Swings, 35/25 lbs
6 Burpees
6 AbMat Sit-ups
12 Russian Kettlebell Swings, 35/25 lbs
6 Burpees
6 AbMat Sit-ups
No Equipment Workout
Metcon
7 rounds for time of:
14 Burpees
7 V-ups
14 Burpees
7 V-ups
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Frog Stretch
Hold 1-2 mins.
Pec Stretch (laying on side)
1-2 mins per side.
10 rounds or more.
More Likely rounds:
7 rounds.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.