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Metcon

GHD Sit-ups

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Workout

Monday

A. CONDITIONING

No Additional Conditioning.

B. 60:00 GPP

Warm-up

2:00 Bike

Into…

2 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 BB Muscle Clean and Press*

Into…

2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges**
:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.

Workout

Metcon (Time)

FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge

(Score is Time)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP - Rounds)

EMOM UNTIL FAILURE...
2 Deadlift (185/135)
2 Hang Power Clean
2 Shoulder to OH

*15 Max Rounds. If don't fail before 15, stop at 15.

(Score is Rounds)

KG BB - (85/60)

Goal: Barbell conditioning with a moderate-heavy load. These EMOMs get nasty. There's a few of them floating around in training circles that have become classics. This one simulates a heavier DT,

GHD Sit-ups

Have fun :)

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