3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
:30 Echo Bike (moderate)
10 Wall Ball (light)
:30 Echo Bike (moderate)
5 Single Arm Front Squat (light)
5 Single Arm Strict Press (light)
5 Single Arm Thruster (light)
-Then-
Warm Up to workout weight.
4. Workout Prep
1 Set: (at workout pace)
3/2 Calorie Echo Bike
3 Wall balls (at workout weight and height)
2 Thrusters (at workout weight)
EMOM 6 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 12/10 Calorie Echo Bike
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 12/10 Calorie Echo Bike
Scaled:
EMOM 6 Minutes
Odd Minutes: 12 Wall balls (20/14) (10’)
Even Minutes: 10/8 Calorie Bike Erg (OR 100m Run)
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Thrusters (75/55)
Even Minutes: 10/8 Calorie Bike Erg (OR 100m Run)
BBG:
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
*Pause Power Clean: Pause in receive for 2 seconds.
Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 85+% 1 RM Clean and Jerk
Comments