A.) 5 Rounds:
3 Power Cleans (climbing)
3 Bench Press (climbing)
Sprint! 20/15 Cal Bike, 15/10 Cal Row or 100m Run
*Rest 2min. After each set
*Score is your slowest sprint.
*Weights lifted will be logged in the next section.
I really need you to go hard on those lifts. Start with something that’s challenging right away and keep climbing. I need all the reps to be unbroken, but if you do happen to break, then still finish the left over reps anyway. Team up with a few other people who share the same (ish) weights. The sprint at the end IS CRUCIAL also. Without a good go on that, this is not that difficult.
B.) 10min. EMOM:
Odd: Max Toes-To-Bar
Even: Max DB Russian Twists 30/20lb.
Ab burner for the metcon today. Try and stop at about 45sec. so you don’t burn out too early.
Walk 200m then:
Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress
A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
Week 2 = 3 sets of 7 reps
B. Barbell Hip Thrusts
Week 2 = 3 sets of 12 reps
C. Barbell Good Mornings
Reps 15-12-9 (increasing weight)
D. 2 Rounds:
16-20 Lunges (alternating legs, DB/KB in each hand)
8-15 Ring/TRX Plank Sprawls (scale on knees)
Rest 1-2 min
16-20 Box Step-ups (alternating legs, DB/KB on each shoulder)
8-15 Ab Pikes on Rings or Rower
Rest 1-2 min then begin second round
E. Farmers Walk
Goal to use HALF your BW in each hand (200# person holds 100# per hand)
Max distance unbroken
Then rest and return the weights to their home (resting as much as needed along the way)