Warm up
3-4 Sets
10/8 Calorie Echo Bike (easy to moderate)
5-10 Inchworm w/Push Up
5 Box Jump w/Step Down
10 Single Arm Dumbbell High Pull (each arm, moderate)
10 Goblet Thrusters (light)
-Then-
Warm Up to Power Clean weight.
Scoring: Checkbox
Accessory Work
3 Sets Accessory work
20 Single Leg Goblet Squat to Box (just below parallel) (10 each leg)
14 Alternating Kettlebell Gorilla Row
:45 Weighted Face Up Chinese Plank
Scoring: Checkbox
Tempo Back Squat
Tempo Back Squat
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom.
Scoring: Load
Push Press
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
10 Push Press @ 6.5/10 RPE
10 Push Press @ 7/10 RPE
Scoring: Load
Metcon
Metcon:
3 Rounds (5min cap)
Partner 1: 5 Burpee Box Jump Overs (30/24)
Partner 2: 10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds (8min cap)
Partner 1: 10/8 Calorie Echo Bike
Partner 2: 20 Wall Balls (20/14)
*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements
Individual Version:
3 Rounds
5 Burpee Box Jump Overs (30/24)
10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
10/8 Calorie Echo Bike
20 Wall Balls (20/14)
Scaled:
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (24/20)
Partner 2: 10 Power Cleans (95/65)
-rest until 6 minutes-
3 Rounds
Partner 1: 8/6 Calorie Echo Bike
Partner 2: 16 Wall Balls (20/14)
Scoring: Time
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