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Components

3 Position Clean

Metcon

Settings

Workout

MOD 1647

Weightlifting

3 Position Clean (10 min. Build up to Heavy and excellent complex.)

Pockets-Hang-floor

Ans Style. Power and squat eligible.

WOD

Metcon (Time)

For Time:
1 Round:
800 Meter Row
80 Double Unders
21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Row
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Row
20 Double Unders
9 Hang Power Cleans (155/105)

Time Cap.: 30 min.

PUMPING IRON

Metcon (Weight)

5 Supersets of:
1-arm DB Bench Press r. 8-12 Reps.
1-arm DB Row r.(same weight) max. Reps.
Then
1-arm DB Bench Press l. 8-12 Reps.
1-arm DB Row l.(same weight) max. Reps.

25 min Session.

Metcon (No Measure)

OTM X 20
1: 10-15 Supine Ring Rows
2: 10-15 Ring Push Ups
3: 20 sec. L-Sit on KB
4: 10-15 Hang Cleans DB

Gymnastics

11:

Warmup
3 Sets
5 Single Leg Box Jump/leg (be safe) 20 Landmine Oblique Twists
6 Half Kneeling Barbell Press/knee (12 total)

STRENGTH

Deficit Handstand Push-Up Negative
8sec lowering to floor; 3-4reps (advanced athletes will kip to top of rep); rest 2-3mins x 3 sets (slower eccentric this week)

Weighted Ring Dips with the same schedule

Metcon

For Time @ 75%
10-9-8-7-6-5-4-3-2-1 Double KB Deadlift 32/24
Kipping Toes to Rings

rest 3mins

For Time @ 75% 1-2-3-4-5-6-7-8-9-10
Dips (ring or bar)
Double Kettlebell Clean (24/16) r *scale DB loads up or down as needed

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

Whiteboard:

Thursday, 09, August 2018

Male Clients