1 ROUND (7 min cap)
:45 Bike (legs only)
10 Up-Downs w/step forward
:45 Bike (arms only)
10 Burpees w/step forward
:45 Bike (arms & legs)
10 Burpees
7 ROUNDS FOR TIME
12/10 Cal Bike
10 Burpees
-16:00 Hard Cap-
Nutrition tip by-VICTORIA VEST
If you are anything like me your body loves the energy you get from a little pre-work out carbs and with the right amount before a metcon, I feel like I can crush any programming that comes my way! Most people though, including myself, hate the feeling of having a full belly and trying to do burpees. So what’s the solution to proper nutrition but not feeling weighed down? Liquid carbs! Try a delicious fruit smoothie before your workouts. I recommend a small banana, some berries, and coconut water. Stay away from fruit juices that are high in sugar since those can create a major sugar crash and have the opposite effect. ENJOY!
3 SETS:
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings
7/7 Alt. Groiners
14 Barbell Hops
-7 min cap-
Deadlift Teaching- Then…
Set 1: 7 Tempo DL (32X1)- Empty BB
Set 2: 7 Deadlifts- Light weight
Deadlift*
* Take 20 Minutes to Build to 3RM Deadlift.
FOR TIME
200m Run
Into…
3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders
into…
200m Run
-10:00 Hard Cap-
3 ROUNDS
100m Jog
5/5 Single Arm DB Strict Press
100m Row
10 Single Arm DB Deadlift
AMRAP x 14 MINUTES
12 Plate G2OH (45/35)(35/25)
12 Sit-Ups
12 Air Squats
300/250m Row
@18:00 MARK
FOR TIME:
Run 200m
Immediately Into…
21-15-9-6-3
DB Strict Press (40/25)(30/15)
Ring Rows
Immediately Into…
Run 200m
-13:00 Hard Cap-
3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)
10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.
2:00 min Bike/Row…just FLOW and feel good!
Then…
3 Rounds
5 Inch-Worm Push-ups
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck, close hands)
10 Alt. V-Ups
Then…
5 Deadlift
5 Hang High Pull (extension)
5 Hang Muscle Clean (elbow speed)
5 Hang Power Clean (receiving position)
5 Push Press (flow overhead)
3 Jump and Punch Drill*
5 Push Jerk
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
2:00 Bike
:15 Fast
:45 Recovery
Then…
3 ROUNDS
8 Bootstrappers
6 Alt. Cossack Squats*
4 Up-Downs (no push-up burpee)
FOR TIME*
30-20-10-20-30
Cal Bike
KB Goblet Squats (53/35)
*10 Burpees After Each Full Set
-20:00 Hard Cap-
3 Sets Not For Time:
10/10 DB Bulgarian Split Squat
15/15 Feet Elevated Single Leg Glute Bridge
:30/:30 Single Leg Glute Bridge Hold
-1:00 Rest in b/w Rounds-
3 ROUNDS INCREASING EFFORT EA. ROUND
200m Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest
**8 MIN CAP**
Then…Barbells Out…
8 Snatch Grip Deadlifts
8 Behind the Neck Push Press
8 Snatch Balance
8 Hang Muscle Snatch
8 Power Snatch
E2MOM x 20 MINUTES
MIN 1 & 2 – 22/18 Cal Bike
MIN 3 & 4 – 12 Burpee Over Bar + 5 TNG Power Snatch (115/75)|(75/55)*
*Power Snatch must be performed Unbroken & Touch-N-Go
FOR RECOVERY
1:00 Reverse Snow Angels- SLOW
1:00 Shoulder Internal/ External Rotations- On Floor
1:00 Hip Internal/ External Rotations
1:00 Scorpion
1:00 Pigeon/ Ea. leg
1:00 Bird Dogs
1:00 Reverse Snow Angels
Then…
3 Rounds of…
10 Russian KBS → 10 KB Swings
:30 Mountain Climbers + :30 Plank → 10 Sit-Ups
10 Step Ups→5 Box Jumps
→ = Progress to movement on 3rd Round
2 ROUNDS FOR TIME
21-15-9
Kettlebell Swing (53/35)(35/26)
Sit-Ups
Box Jumps (24/20)
-16:00 Hard Cap-
@ 20:00 MARK
AMRAP X 10 MINUTES:
10 DB Push-Ups
10 Renegade Rows
10 DB Thrusters
*RX+ 40/25, RX 25/15
AMRAP x 7 MINUTES
1:00 Row
16 Plank Shoulder Taps
8 Step Ups
6 Up-Downs
EVERY 3 MINUTES FOR 30 MINUTES…
20/15 Cal Row
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
Score is your slowest round!
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs
*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.
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