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Components

Metcon

Back Squat

Metcon

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Workout

Friday

A. CONDITIONING

Metcon (1 Rounds for time)

10 SETS
50m Run or ~30m Hill Run

-Rest 2:00 b/t Sets-

(Score is Slowest Time)

GOAL: FAST. ALL OUT. GROSS. Empty the tank for all 10 repeats...holdi nothing back. I'm less concerned with the overall consistency than the overall effort. Drop the hammer 10 times today. Who cares about the times...just don't leave any regrets. Perform either way before or way after your Squats...do not go from this into your 5-3-1.

B. 60:00 GPP

Warm-up

AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

Strength

Back Squat (1x5 @ 85%)

Back Squat

1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)

-Rest :30-

AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)

-Rest :30-

AMRAP x 1 MINUTE
Max KB Goblet Squats

-Rest 2:00 b/t Sets-

(Score is Total Reps)

WB KG: (9/6)|(6/5)
KB KG: (32/24)|(24/16)

Optional Cool Down

FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose

(No Measure)

C. STRENGTH / GYMNASTICS

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength.

(No Measure)

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