Warm up:
2-3 Sets
1:00 Bike (moderate)
10 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
1:00 Ski (moderate)
15 Banded Good Morning
50ft Single Arm Farmer Carry (moderate)
-Then-
Warm Up to workout weights w/1 Wall Walk after each set.
Strength:
10 Double DB Bulgarian Split Squats @ 6/10 RPE
10 Double DB Bulgarian Split Squats @ 6.5/10 RPE
10 Double DB Bulgarian Split Squats @ 7/10 RPE
10 Double DB Bulgarian Split Squats @ 7.5/10 RPE
10 Double DB Bulgarian Split Squats @ 8/10 RPE
*Bulgarian Split Squat: 5 each leg
Barbell Cycling
6 Squat Cleans (135/95)
6 Ring Muscle Ups
6 Squat Cleans (135/95)
-rest 1 minute-
5 Squat Cleans (185/125)
9 Ring Muscle Ups
5 Squat Cleans (185/125)
-rest 1 minute-
4 Squat Cleans (225/135)
12 Ring Muscle Ups
4 Squat Cleans (225/135)
-rest 2 minutes-
3 Squat Cleans (275/185)
15 Ring Muscle Ups
3 Squat Cleans (275/185)
Scaled:
6 Squat Cleans (115/80)
3 Ring Muscle Ups
6 Squat Cleans (115/80)
-rest 1 minute-
5 Squat Cleans (135/95)
6 Ring Muscle Ups
5 Squat Cleans (135/95)
-rest 1 minute-
4 Squat Cleans (185/125)
9 Ring Muscle Ups
4 Squat Cleans (185/125)
-rest 2 minutes-
3 Squat Cleans (225/135)
12 Ring Muscle Ups
3 Squat Cleans (225/135)
Percentages if you can't hit prescribed weights:
Set 1: at or under 45% 1RM
Set 2: at or under 60% 1RM
Set 3: at or under 75% 1RM
Set 4: at or under 90% 1RM
Metcon:
5 sets
:45 on/:15 off
1. Calorie Bike Erg
2. Wall Walks (1 rep every 9-11 seconds)
3. Calorie Ski Erg
4. Front Rack Ketllebell Carry (2x70/53)
5. Jog
6. Farmers Carry (2x70/53)
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