Warm Up:
400m run
Then
10 muscle snatch
10 snatch grip press
10 overhead squats
10 snatch balance
10 sots press
Strength:
Hang Squat Snatch
3 sets of 3
Then
Overhead Squats (from the rack)
3 sets of 3
Rest 1 Min between all reps
Metcon:
15 min AMRAP
20 wallballs 20/14 lbs 10/9 ft
20 cal row
Warm-Up:
200m run
High knees
Butt kickers
50 Jumping Jacks
Spider man
200m run
Strength:
Hang Power Clean
5,5,3,3,3,1,1,1,1
Work up to a heavy single
Metcon:
Run 800m x 2
Rest 2 minutes between sets
then
2 rounds of:
2 minutes to complete
Run 400m
Max effort burpees
Rest 2 minutes between sets
Then
2 rounds of:
2 minutes to complete
Run 400m
Max effort Double Unders
Warm Up:
500m Row
3 rounds for quality:
10 kettlebell swings
10 GHD sit-ups
10 Pull-ups
then
400m run
Strength:
Deadlift
5 sets of 5
Work to a heavy set
Metcon:
AMRAP 12:
2 rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars (Knees to Elbows Scaled)
8 Dumbbell Power Cleans, 50/35 lbs
— then —
2 rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs,
50 ft
16 Bar Muscle-ups (Pull-ups Scaled)
8 Dumbbell Power Cleans, 50/35 lbs
Continue alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds. *Every 5 ft interval of the 50 ft, represents 1 rep of the lunge.
Open 17.2
Rest Day
Athletes!!! Sign up for the 2020 OPEN!!!
Warm Up:
400m Run
10 Muscle Snatches
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance
10 Sots Press
10 Hang Squat Snatch
Strength:
Hang Squat Snatch
5 sets of 3
Work on form/accuracy/speed
Metcon:
For time:
50 Wall Balls 20/14 lbs
75 Kettlebell Swings, 53/35 lbs
100 Walking Lunges
200 Double Unders
100 Walking Lunges
75 Kettlebell Swings, 53/35 lbs
50 Wall Balls 20/14 lbs
Warm Up:
400m Run
Then
13 burpees a minute for 7 minutes
Strength:
Back Squat
3 sets of 5
Work up to ~80% for sets
Metcon:
For time:
15-12-9-6-3 reps of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Then 5 min rest
For time:
Row 1km
Rest 60 sec
Row 750m
Rest 60 sec
Row 500m
Rest 30 sec
Row 250m
Rest 30 sec
Row 250m
Rest 30 sec
Row 250m
Athlete rows 250m x 3
Fundamentals Course
Rescheduled to 28 September due to Weather
