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Metcon

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Workout

Partner Hidalgo

Warm-up

Run 400 m, then
Burgener Warm up
3 Rounds
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Clean Land (2", 4", 6")
5. Clean Drop
6. Hang Power Clean

Mobility

Olympic wall squat (2 mins)
T-spine rake/roll (2 mins)

Metcon

Metcon (Time)

Partner Hidalgo

With a Partner
Run 1 mile together
Rest 2 Minutes
Then, working one at a time complete:
20 Squat Cleans (135 lbs / 95 lbs)
20 Box Jumps (24 inch / 20 inch)
20 Walking Lunges with Plate Overhead (45 lbs / 25 lbs)
20 Box Jumps (24 inch / 20 inch)
20 Squat Cleans (135 lbs / 95 lbs)
Rest 2 Minutes
Run 1 Mile together
(Complete all while wearing a weighted vest)

Post-WOD Recovery

Hamstring smash
Glute smash

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

Whiteboard:

Saturday, September 07, 2019

Male Clients