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Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
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Metcon (Time) For Time: 800m run 30 hand-release push-up 400m run 20 hand-release push-up 200m run 10 hand-release push-up
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Handstand Walk (Accumulate 100 Ft. ) Scale: 300 ft. tall bear crawl Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 20 wall-balls 10 hang-power clean 5 pull-up F/M: 85/115, 14/20
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Warm-up (No Measure) Roll-out Then… 50 single unders Bear walk (tall) x 25 ft 50 single unders Frankenstein walk x 50 ft. 50 single unders Broad jump x 25 ft Metcon (Time) For time: 40 cal bike 80 cal row 1600m run
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Press (3@50% – 3@60% – 3@70% – 3@80% – 3+@90%) Metcon (Time) 5 RFT: 200m Run 5 power clean* 10 Box Jump** *F/M: 125/185 ** F/M: 24/30
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Metcon (No Measure) Tabata (20 sec work/10 sec rest; 8 rounds) sit-ups fore-arm plank *Complete tabata sit-ups, rest 3 minutes, then complete tabata fore-arm plank Metcon (Time) 4 RFT: 200 single-under 400m run
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Rope Climb (15 Min) This is intended to be 15 minutes of practice. Complete one of the following rep schemes: a. 6 Full climb b. 8 Half-climb c. 10 scaled climb Metcon (Time) For Time: 200m run 5 burpee 5 toes-to-bar 400m run 10 burpee 10 toes-to-bar 600m run 15 burpee 15 toes-bar 800m run...
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Front Squat (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Elbows up” – “Knees Out” – “Tall torso” (Upright torso) Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or...
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