Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
4 sets:
:20 band pull aparts various
:10 rest
: 20 russian twists w BP
Over All Body Activation
4 sets:
:20 band pull aparts various
:10 rest
: 20 russian twists w BP
BURGENER SNATCH WARM-UP SKILL N DRILL
2 sets: PVC/ BB
10 dip-drive
10 dip-drive, shrug
10 dip-drive, shrug, elbows high and outside
10 muscle snatches
10 overhead squats
10 hang power snatches
10 power snatches
Warm-up
Warm-up
PLYO WARM-UP
1 set:
:10 bunny hops in place
25-ft bunny hop
:10 high knees in place
25-ft high knees
:10 butt kickers in place
25-ft butt kickers
1 set:
:10 bunny hops in place
25-ft bunny hop
:10 high knees in place
25-ft high knees
:10 butt kickers in place
25-ft butt kickers
RUN WARM-UP
2 sets:
200-m run / 250m row / 8/10 cal bike
– Rest :30 between sets.
Scale modify as needed
Metcon
Metcon (Time)
RX
8 rounds for time:
400-m run /500m row / 1 mile bike
1 power snatch +3 OHS athletes choice lbs
– Rest 1:30
8 rounds for time:
400-m run /500m row / 1 mile bike
1 power snatch +3 OHS athletes choice lbs
– Rest 1:30
INTERMEDIATE
Same as Rx’d
BEGINNER
8 rounds for time:
200-m run
1 power snatch +3 OHS athletes choice lbs
– Rest 1:30
INTENDED STIMULUS
Finish most rounds in 1:30-2:00.
Start with a reserved pace and increase intensity as the workout progresses.
Work to develop cardiorespiratory endurance.
Consistent efforts, avoid redlining.
Finish most rounds in 1:30-2:00.
Start with a reserved pace and increase intensity as the workout progresses.
Work to develop cardiorespiratory endurance.
Consistent efforts, avoid redlining.
Cool Down
3 sets:
:30 foam roll calves/side
:30 T-spine foam roll
: 30 Couch stretch L/R leg
:30 foam roll calves/side
:30 T-spine foam roll
: 30 Couch stretch L/R leg
