Monday, June 7, 2020

Warm Up

2 Rounds

8 inchworms

8 burpees

8 alternating lunges each side

8 Air Squats

8 Tuck Jumps

100m Run

Metcon:

“Fatal 40”

For Time:

40 DB/KB or Odd Object Thrusters

40 DB/KB or Odd Object Hang Cleans

40 Pull Ups or DB/KB Bent Over Row

40 DB/KB or Odd Object Deadlifts

40 HR Push-ups

40 Box Jumps or Chair Step Ups

40 DB/KB or Odd Object Swings

40 Toes to Bar

40 Air Squats

40 DB/KB or Odd Object Snatches

40 Sit-Ups

40 Burpees

*400m Run before each exercise.

**RX weight would be 50/35 DB’s or KB’s (2 of them for all movements). If you only have one, use one and split reps up evenly between both arms.

WORKOUT STRATEGY

· This is meant to be a long workout with 3 miles of running built in. Pace the runs to allow for bigger sets on the exercises. Feel free to scale the runs to 200m if needed.

· The weight for DB/KB should be something that you can do at least 5-10 reps per set, if not more with short rest breaks.

Accessory Work and Stretch Sesh!

3 Rounds of

20 alt Single Leg Stiff Legged Deadlifts (stand a plate if you can for a deeper stretch)

10 alt Figure 4’s (cross one ankle over knee and squat down to pistol)

5 Pass throughs