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Metcon

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Workout

Partner Up

– 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 DB work should be light/fast. On the other hand, your farmer carries should be heavy.

Warm-up

Set-up DBs and perform:
2 Rounds of:
3 RDL RDLs
3 DB Hang Power Cleans
3 DB Hang Squat Cleans
Rest 60s.

Metcon

B: Metcon (AMRAP - Rounds and Reps)

With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 DB Hang Squat Cleans (50, 35)
*One athlete completes a full round at a time

Rest 2 minutes then part 2

C: Metcon (AMRAP - Rounds and Reps)

12:00-22:00

200 Meter Run
12 DB Hang Power Cleans (50, 35)
*One athlete completes a full round at a time

Rest 2 minutes then part 3

D: Metcon (AMRAP - Rounds)

24:00-34:00
150 Ft. Single Arm Farmer Carry (30% of deadlift on bar)
*One athlete completes a full round at a time

L3: (45, 30)
L2: (30, 25)
L1: (Light)

Extra Credit

10 Minutes of "Recovery Work"
– Easy bike, jog, row, ski erg, air runner.

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

Whiteboard:

Saturday, June 15, 2019

Male Clients