Monday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 Single leg V-Ups
:10 Rest
:20 Down dog to Up dog
4 sets:
:20 bike
– Rest :10
:20 good mornings (empty barbell or training bar)
– Rest :10
Warm-up
Warm-up
HANG POWER CLEAN PRACTICE
3-5 Hang clean pull
3-5 Partial front squat
3-5 Hang power clean
3-5 Hang clean pull
3-5 Partial front squat
3-5 Hang power clean
WORKOUT PREP | 8:00
3 sets:
6 hang power cleans
6 lateral burpees over the barbell
6 alternating front-rack lunges
Metcon
Metcon (Time)
RX
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)
INTERMEDIATE
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (65/95 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges
BEGINNER
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (55/75 lb)
10 lateral burpees over the barbell
12 alternating front-rack lunges
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
This workout contains five "sprint style" rounds. Finish each round in 3:30 or less. Rest with any remaining time within the 5:00 interval.
Finish the bike in 1:10 or less each round.
Power cleans should be done in 2 sets or less. Lunges should be unbroken.
Finish the burpees in 1:10 or less each round.