A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: 2, 10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. Effort should be around 80% for BOTH AMRAPs.
– Metcon: 2, 10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. Effort should be around 80% for BOTH AMRAPs.
B) WARM UP/MOBILITY (3:00 – 20:00)
Run 400 Meters
Then grab boxes + barbells + medballs
2 Rounds of:
6 Hang Muscle Cleans
6 Push Press
6 Step-ups (round two switches to box jumps w. step down)
6 Wallballs
*Rest 60s + repeat at a faster pace. Add lightweight to the barbell.
Then,
Perform 1 More round with the weight you plan on using in the Metcon.
Run 400 Meters
Then grab boxes + barbells + medballs
2 Rounds of:
6 Hang Muscle Cleans
6 Push Press
6 Step-ups (round two switches to box jumps w. step down)
6 Wallballs
*Rest 60s + repeat at a faster pace. Add lightweight to the barbell.
Then,
Perform 1 More round with the weight you plan on using in the Metcon.
C) METCON (25:00 – 55:00)
AMRAP 10:
200 Meter Run
15 S20H (115, 75)
15 Box Jumps w. step down (24, 20)
Rest 4:00
AMRAP 10:
200 Meter Run
15 Hang Power Cleans (115, 75)
15 Wallballs (20, 14)
Rx+:(135, 95) (30, 20)
L3: (95, 65)
L2: (75, 55) (20, 15) (14, 10)
L1: (65, 35 Hang Muscle Cleans) (20, 15) (10, 8)
*Alternate Options:
400m Row for 400m Run or 60s Assault Bike
AMRAP 10:
200 Meter Run
15 S20H (115, 75)
15 Box Jumps w. step down (24, 20)
Rest 4:00
AMRAP 10:
200 Meter Run
15 Hang Power Cleans (115, 75)
15 Wallballs (20, 14)
Rx+:(135, 95) (30, 20)
L3: (95, 65)
L2: (75, 55) (20, 15) (14, 10)
L1: (65, 35 Hang Muscle Cleans) (20, 15) (10, 8)
*Alternate Options:
400m Row for 400m Run or 60s Assault Bike