Warm-up
2 Sets:
15/10 Calorie Bike or Row
20 Death March steps with DBs or KBs
30 Glute Bridges with Band above knees
15/10 Calorie Bike or Row
20 Death March steps with DBs or KBs
30 Glute Bridges with Band above knees
Weightlifting
Deadlift (5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOTM for 10 Minutes, followed by “Death by…” at 11+ minutes:
1 Power Clean + 3 Shoulder to Overheads
10 Wallballs
Rx+: 145#/105# BB, 20#/14# MB
Rx: 105#/75# BB, 14#/10# MB
The first 10 minutes you will stay at the same reps. Each minute after round 10, add +1 Power clean. Once you fail to complete all reps within the minute, the workout is over.
RD 11: 2 Power Cleans + 3 S2O + 10 Wallballs
RD 12: 3 Power Cleans + 3 S2O + 10 Wallballs
RD 13: 4 Power Cleans + 3 S2O + 10 Wallballs
RD 14: 5 Power Cleans + 3 S2O + 10 Wallballs
Etc.
Score = Completed rounds + additional reps
Elements
Metcon (AMRAP – Reps)
5 Rounds for reps (12:00 total)
:30s rest between each round, and each round is 2:00 minutes consisting of:
1 minute of biking for cals and then for remaining time
– 3 Bag cleans 30/20# [50/30#] – AMRAP of Wall Balls 14/10# [20/14#]
:30s rest between each round, and each round is 2:00 minutes consisting of:
1 minute of biking for cals and then for remaining time
– 3 Bag cleans 30/20# [50/30#] – AMRAP of Wall Balls 14/10# [20/14#]
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 85% of today’s heavy setPAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.