A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s Hero WOD has a ”strength bias” with volume accumulated over rounds. With that
said, the power cleans should be heavy! This workout is 100% about strategy and being consistent as it
will be easy to get ahead of yourself as the first few rounds may seem ”easy.” Keep in mind the overall
volume is HIGH.
– Metcon: Today’s Hero WOD has a ”strength bias” with volume accumulated over rounds. With that
said, the power cleans should be heavy! This workout is 100% about strategy and being consistent as it
will be easy to get ahead of yourself as the first few rounds may seem ”easy.” Keep in mind the overall
volume is HIGH.
B) Warm Up (3:00 – 10:00)
Metcon Set-up grab a barbell and medball
With an empty bar
5 Muscle Cleans
4 Front Squats
3 Push Press
5 Wallballs
5 Yoga Push-ups
Then,
Review HSPU Scaling
C) Metcon Prep (10:00 – 20:00)
3 Rounds of:
1a) Power Clean Building in weight each set x 1. Rest 30s
1b) Wallball x 5. Rest 30s.
1c) Handstand Push-up or Scaling Option x 3. Rest 30s.
D) Metcon (20:00 – 60:00)
”Holleyman”
30 rounds for time of:
5 Wallballs (20, 14)
3 Handstand push-ups
1 Power Clean (225, 145)
L3: (20 Rounds) (185, 125)
L2: (15 Rounds) (14, 10) (5 Box Push-ups per round) (135, 95)
L1: (15 Rounds) (10, 8) (5 Box Push-ups per round) (4, 155, 105 Deadlifts)
E) Extra Credit (After Class)
5 Minutes of ”Recovery” of your choice:
– Light Foam Rolling
– P. Breathing
– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes
5 Minutes of ”Recovery” of your choice:
– Light Foam Rolling
– P. Breathing
– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes