Bonjour mes amis
Warm Up/Mobility
Warm-up
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
3 sets
10 hanging scap retractions
5 hanging knee raises
5 kip to swing
5 push ups to downward dog
5 V Push Ups
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
3 sets
10 hanging scap retractions
5 hanging knee raises
5 kip to swing
5 push ups to downward dog
5 V Push Ups
Strength
Front Squat (4×4)
Building each set
Metcon
Workout Prep
1 Set: (at workout pace)
Run 100m
4 Toes to bar
3 Strict handstand push ups
1 Set: (at workout pace)
Run 100m
4 Toes to bar
3 Strict handstand push ups
Metcon (Time)
2 Sets:
3 Rounds
Run 200m
15 Toes to bar
Run 200m
10 Strict handstand push ups
-3:00 Rest b/t Rounds-
3 Rounds
Run 200m
15 Toes to bar
Run 200m
10 Strict handstand push ups
-3:00 Rest b/t Rounds-
Goal 7:00-8:00 each Set
Total TC 27:00
Total TC 27:00
Strength
Snatch Balance (1×1)
Build to heavy
Metcon (Weight)
Power Snatch + Snatch
(2+1) x 2 @ 70-75% 1RM Snatch
– (1+1) x 3 @ 75-80% 1RM Snatch
(2+1) x 2 @ 70-75% 1RM Snatch
– (1+1) x 3 @ 75-80% 1RM Snatch
Banded 7’s