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Components

Metcon

Deadlift

Metcon

Front Squat

Settings

Workout

Friday

A. CONDITIONING

Metcon (1 Rounds for time)

5 SETS
30/24 Cal Bike

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

GOAL: Interval repeats. Can you be sub 2:00 on all 5 sets? Can you be sub 1:45? How about 1:30? Now, that's really cooking. Goal for today is shoot for a pace you can sustain with 3:00 Rest b/t efforts. Keep all sets within :10 of one another...no rocket rides for round 1 then cruise. Tough, but repeatable for all 5.

B. 60:00 GPP

Warm-up

2 ROUNDS
10 Box Step-Ups
10 Plate Deadlifts
10 Plate Presses
10 Slow Deadbugs

Into…

2 ROUNDS
6 Box Jumps
8 Plate G2OH
:30 Hollow Body Flutter Kicks

Strength

Deadlift (1-Rep Heavy )

Deadlift

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 15:00 RUNNING CLOCK...
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)

-Rest 0:30 b/t Sets-

Then...

AMRAP in Time Remaining of...
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

Cool Down

FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (3-3-3)

Front Squat

*Set 1 @ 70%
Set 2 @ 80%
Set 3 @ 90%

(Score is Weight)

GOAL: Week 3 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.

Want to see some of these movements in action? Check out our .