Summer Bod
Warm Up/Mobility
Warm-up
3 Sets
20/16 Calorie Bike
10 Single Arm Dumbbell Power Cleans (moderate) (Each side)
5 Spiderman Lunge Stretch (each side)
5 Up downs (burpee without push up)
5 box jump Overs
20/16 Calorie Bike
10 Single Arm Dumbbell Power Cleans (moderate) (Each side)
5 Spiderman Lunge Stretch (each side)
5 Up downs (burpee without push up)
5 box jump Overs
Conditioning
Metcon (Time)
3 Sets
400m fast, 60sec rest, 400m fast,
Rest 2min b/t sets
400m fast, 60sec rest, 400m fast,
Rest 2min b/t sets
subtract 6:00 from time for score
Metcon
Metcon (2 Rounds for reps)
2 Sets (1 Set every 7:00)
6/4 Muscle Ups (Yes RING)
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
* Try to make ALL movements unbroken…
-Rest as needed b/t sets-
6/4 Muscle Ups (Yes RING)
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
* Try to make ALL movements unbroken…
-Rest as needed b/t sets-
Conditioning
Metcon
ROW
8min interval, no rest, 30sec sprint,
rest 5min,
6min interval, no rest, 30sec sprint,
rest 5min,
4min interval, no rest, 30sec sprint,
rest 5min,
2min interval, no rest, 30sec sprint.
Finisher
Metcon (Time)
2 Sets
15 Strict Handstand Push ups
30 Alternating Dumbbell Snatches (50/35)
15 Handstand Push Ups
30 Alternating Dumbbell Snatches (50/35)
-Rest 3:00 B/T-
15 Strict Handstand Push ups
30 Alternating Dumbbell Snatches (50/35)
15 Handstand Push Ups
30 Alternating Dumbbell Snatches (50/35)
-Rest 3:00 B/T-
Metcon
2 rounds:
20 Scap Only Push Ups
20 Calf Raises
1:00 Side Plank (R/L)
20 Scap Only Push Ups
20 Calf Raises
1:00 Side Plank (R/L)
Post Workout Mobility
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions
10 Downward Dog to Upward Dog Transitions