Monday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation (wrist, front rack)
Over All Dynamic Body Activation (wrist, front rack)
"Tabata " Core Alternate 8 Sets of :
:20 Dead bug
:10 Rest
:20 Superman hold T -V- W
1 set:
30 sit-ups
20 alternating plank reach throughs
10 cat-cow stretches
:30 row (easy pace)
1 set:
10 good mornings (empty barbell)
10 back rack lunges
:30 row (moderate pace)
1 set:
10 hang muscle cleans (empty barbell)
10 back squats
1:00 row (fast pace)
HANG POWER CLEAN AND DEADLIFT WARM-UP
2 sets of: (Work above 2.5-10lbs of work out weight)
10 deadlifts
10 hang clean pulls
10 partial front squats
10 hang power cleans
Warm-up
LOADING UP
2 sets: (Work above 2.5-10lbs of work out weight)
5 hang power cleans
5 deadlifts
10 pulls on rower or bike ski erg
2 sets: (Work above 2.5-10lbs of work out weight)
5 hang power cleans
5 deadlifts
10 pulls on rower or bike ski erg
Metcon
Metcon (Time)
RX Target time | 4:00-6:00 (All athletes finish under 10:00)
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
INTERMEDIATE
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
BEGINNER
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
Finisher
Metcon (Weight)
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.
2 power cleans
– Must be touch and go reps.
opportunity for everyone to practice some barbell cycling with a relatively heavy barbell (heavier than the workout).
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
:30 alternating scorpion stretch
:30 pigeon stretch/leg
Sprint workout with high degree of movement redundancy.
Swim out into the deep water and hang on until the finish.
Hang power cleans completed in 2 sets or less. Push for unbroken.
Deadlifts completed in 3 sets or less.