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Components

Metcon

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Workout

Saturday, February 19th 2022

A. General
3 Rounds
60 Seconds Row @ increasing intensity
50' Bear Crawl
50 ft carioca

B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can't go upside down, use a pike position from a box or even from the floor.

C. Specific
5 Box jumps
5 Strict press
5 Clean pulls
5 Clean High pulls
5 Box jumps
5 strict press
5 Rack deliveries
https://youtu.be/cvA3cBlYGaE
5 High hang power clean
5 Box jumps
5 Strict press
5 Hang power clean
5 Low Hang power clean

Ramp up Power Clean

Metcon

A1: Metcon (Time)

At 0:00
1 mile run

A2: Metcon (AMRAP - Rounds and Reps)

At 10:00
AMRAP 20
10 Box jump 24/20"
15 HSPU
1 Clean @85%

Score: Rounds + Reps

Scaling options
Beginner
10 Plate jump @Moderate
15 DB Push Press @Moderate
1 Clean @Moderate-Heavy

Intermediate
7 Box jump @24/20"
8 HSPU / 15 DB Z Press
1 Clean @85%

A3: Metcon (AMRAP - Rounds and Reps)

Team Version

At 0:00
800 m run

At 10:00
Round for Round, You Go I Go
AMRAP 20
5 Box Jumps @4"/20"
5 HSPU
1 Clean @85%

Extra Accessory

Metcon (No Measure)

RDL to knee up on Bosu Ball
3 x 8/leg

Goal: Unilateral post chain stability

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

Whiteboard:

Saturday, February 19, 2022

Male Clients

Female Clients

Ashley
Lankford

11:00 AM HERO WOD

10:38

Started 20 seconds late

yamini
k

11:00 AM HERO WOD

6:10

Monica
Elizondo

11:00 AM HERO WOD

10:18