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Metcon

Back Squat

Metcon

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Workout

Wednesday

A. CONDITIONING

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats

PRE WORKOUT PREP

25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers

Strength

Back Squat (1-1-1-1-1)

Back Squat

1-1-1-1-1
Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 6:00 RUNNING CLOCK...
Accumulate as much time as possible in the Push-Up Plank

-Rest as Needed-

ON A 6:00 RUNNING CLOCK...
Accumulate as much time as possible in the Wall Sit

*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.

(No Measure)

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