Sunday
Warm-up
Metcon (Weight)
On a 5:00 clock:
Every :30 perform:
2 power cleans
Every :30 perform:
2 power cleans
Cleans must be performed as touch-and-go reps.
Encourage athletes to stick with one load throughout the entire 5:00. Athletes should at least use their workout weight if not something a little bit heavier.
Encourage athletes to stick with one load throughout the entire 5:00. Athletes should at least use their workout weight if not something a little bit heavier.
Metcon (Time)
RX
For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
INTERMEDIATE
Same as Rx’d
BEGINNER
30-20-10:
Power cleans (55/75 lb)
Lateral hops over the barbell
Alternating lunges
Lateral hops over the barbell
INTENDED STIMULUS
Sub 10:00 workout.
Light barbell cycling and barbell stamina session.
Complete the set of 30 power cleans and lunges between 1:00-2:00 each.
Sub 10:00 workout.
Light barbell cycling and barbell stamina session.
Complete the set of 30 power cleans and lunges between 1:00-2:00 each.
Junkyard Dog
1 set:
10 over the arms and legs jumps/athlete
10 over athlete and under the athlete/athlete
1 set:
10 lateral hops over the barbell
10 alternating in-place lunges
1 set:
10 lateral hops over the barbell
10 alternating barbell lunges