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Components

Metcon

Settings

Workout

21 Guns

Warm-up

1-2 Sets
1:00 Row (moderate)
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Snatch (empty bar and build in weight)
5-10 Power Clean (empty bar and build in weight)
-Then-
Warm Up to all Snatch and Clean weights.

Metcon

Metcon (Time)

With a Partner, Complete:
20/16 Calorie Row (each: at the same time)
40 Power Cleans (155/105)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (115/80)
20/16 Calorie Row (each: at the same time)
20 Cleans (185/125)
20/16 Calorie Row (each: at the same time)
20 Snatches (155/105)
20/16 Calorie Row (each: at the same time)

Rx+:
With a Partner, Complete:
20/16 Calorie Row (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Row (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Row (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Row (each: at the same time)

Accessory Work

Metcon (Checkmark)

10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
5 Strict Toes to Bar
10-15 Toes to bar
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

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

Whiteboard:

Saturday, September 17, 2022

Male Clients