MetCon EMOM x 28 1. 10 Dumbbell Power Snatches (Alternating) (45/35#) 2. Calorie Row Sprint (12/10) 3. 10 Pistols (Alternating) (20/14#) 4. 2 Muscle Ups (Bar or Ring) (S1: 5 Chest-to-Bar) (S1: 7 Pull-ups) (S3: 10 Jumping Pull-ups or Ring Rows) Mobility -Foam Roll Lats and Upper Back -1 min Child’s Pose Core Cashout 3
Warm-up Thorough Calves and Achilles Stretches MetCon 300 Double Unders for Time (S1: 600 Singles For Time) (10 min CAP) MetCon 15 min AMRAP -3 Overhead Squats (95/65#) (S1: 75/55#) -3 KB Swings (70/53#) -6 OHS -6 KBS -9 OHS -9 KBS -etc (increasing by 3 rep skeme) Mobility -1 min Pigeon Stretch each side
Weightlifting Front Squat Build to a 2 rep max front squat in 15 min MetCon 2 RFT: (18 min Cap) -25 Ground to Overhead (115/75#) (S1: 95/65#) -25 Toes-to-Bar (S1: Knee Raises) -25 Cal Row Core Cashou 3 Sets: -10 Double DB Rows -20 GHD Hip Extensions -20 V-ups Houston we have a problem!
WHITTEN 5 RFT: -22 KBS (53/35#) -22 Box Jumps (24/20”) -400m RUN -22 Burpees -22 Wall Balls (20/14#) **No time cap, but if you do not finish 2 rounds in 20 min, scale to only 4 rounds. If your 3rd round is not completed by 30 min, you scale to only 3 rounds.** Mobility Foam
Weightlifting EMOM x 12 min Clean + 2 Push Jerks -add weight every 3 min, building to heaviest weight w/o any failures! MetCon Open Workout 16.4 13 min AMRAP -55 Deadlifts (225/155#) -55 Wall Balls (20# 10’/14# 9’) -55 Calorie Row -55 Hand Stand Push-ups Scaled -55 Deadlifts (185/125; 155/105; 135/95; or 95/65) -55 Wall
