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Feb 16th

– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your hang squat snatches should be light/fast. On the other hand, your farmer carries should be heavy.

Warm-up

Set-up KBS + Barbells and perform:
3 Rounds of:
5 KBS
4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3)
Rest 60s between rounds.

Metcon

B: Metcon (AMRAP - Rounds and Reps)

With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 KBS (70, 53)
*One athlete completes a full round at a time

Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups)
L3: (53, 35) (75, 55)
L2: (45, 30) (65, 45)
L1: (35, 25 Russian Swings) (65, 45 Thrusters x 8 in place of Hang Squat Snatch)
Alternate Options:
200m row in place of run or 45s Bike or Ski Erg

2: Metcon (AMRAP - Rounds and Reps)

12:00-22:00
200 Meter Run
6 Hang Squat Snatch (95, 65)
*One athlete completes a full round at a time

3: Metcon (AMRAP - Rounds)

24:00-34:00
1 Lap Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time

70% of Deadlift a good place to be

Extra Credit

C: Metcon (No Measure)

*If you missed yesterday make up:
75-50-25
Banded Pull-aparts (underhand)
*1 Banded Alphabet after each set on each side
If not perform:
4 Minutes of Max Reps Glute March on Bench, Single Leg.

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Saturday, February 16, 2019

Male Clients