Fabulous
Warm Up/Mobility
Warm-up
3 Rounds
1 Minute Moderate Cardio (Round 1: Ski: Round 2: Row; Round 3: Bike: OR Jog each round)
10 Lat Pull Downs
5 Scap retractions
5 Kip Swings
5 Hindu Push Ups
5 Tempo Air Squats (3,0 2,0)
1 Minute Moderate Cardio (Round 1: Ski: Round 2: Row; Round 3: Bike: OR Jog each round)
10 Lat Pull Downs
5 Scap retractions
5 Kip Swings
5 Hindu Push Ups
5 Tempo Air Squats (3,0 2,0)
Metcon
Metcon (3 Rounds for reps)
27-21-15-9 (21-16-12-7 for women)
Row or Run (400, 200, 200, 100)
Pull Up
TC 12:00
-Rest 3:00-
Row or Run (400, 200, 200, 100)
Pull Up
TC 12:00
-Rest 3:00-
27-21-15-9 (21-16-12-7 for women)
Cal SKI or CalRow (run same as above)
Push Ups
TC 12:00
-Rest 3:00-
27-21-15-9
Pull Ups
Push Ups
Air Squats
TC 12:00
Finisher
Metcon
2 Sets:
:30 Alternating Leg V-Ups
:30 Russian Twists
:30 Flutter Kicks
-Rest 1:00 B/T Sets-
:30 Alternating Leg V-Ups
:30 Russian Twists
:30 Flutter Kicks
-Rest 1:00 B/T Sets-
Strength
Metcon (Weight)
Snatch Balance + Snatch Push Press + Snatch Balance:
– 2 sets of (1+3+1) @75% 1RM Snatch
– 2 sets of (1+2+1) @ 80-83% 1RM Snatch
– 2 sets of (1+3+1) @75% 1RM Snatch
– 2 sets of (1+2+1) @ 80-83% 1RM Snatch
Metcon (Weight)
Snatch Pull + Snatch + Snatch Pull:
– 2 sets of (1+2+1) @ 73-78% 1 RM Snatch
– 3 sets of (1+1+1) @80–83% 1 RM Snatch
* Rest 2 minutes between sets *
– 2 sets of (1+2+1) @ 73-78% 1 RM Snatch
– 3 sets of (1+1+1) @80–83% 1 RM Snatch
* Rest 2 minutes between sets *
Cluster (3×10)
Squat Clean + Thruster
Snatch Deadlift + Snatch Pull (3×3 @110% 1 RM )
from the floor, perform the prescribed number of Snatch Deadlift up to the hip, followed by the prescribed number of Snatch Pulls (moving explosively)
Post Workout Mobility
1:00 Toe Touch Stretch
1:30 Pancake Stretch
1:30 Pancake Stretch
10 reps TNG