Why was 6 afraid of 7?
Warm Up/Mobility
Warm-up
2 Rounds
1 Minute Cardio of Choice
5 Lat Pull Downs
5 Kip Swing
5 Clean Grip Deadlift
5 Hi Pulls
5 Muscle Cleans
1 Minute Cardio of Choice
5 Lat Pull Downs
5 Kip Swing
5 Clean Grip Deadlift
5 Hi Pulls
5 Muscle Cleans
Strength
Deadlift (4×4)
Building in 4 sets end ~85-80%
Metcon
Metcon (Time)
30/25 Cal on Erg (24/18 Bike 0r 400 M Run)
Into…
3 Rounds
20 Squat Cleans (155/105)
50 Sit-Ups
20 Bar Muscle-Ups
–Then–
30/25 Cal on Erg (24/18 Bike or 400 M Run)
Into…
3 Rounds
20 Squat Cleans (155/105)
50 Sit-Ups
20 Bar Muscle-Ups
–Then–
30/25 Cal on Erg (24/18 Bike or 400 M Run)
Finisher
Metcon
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
Metcon (Time)
3 Sets (1 Set every 7 Minutes)
15-12-9
Calorie Row
Lateral Burpees Over Rower
15-12-9
Calorie Row
Lateral Burpees Over Rower
*Ladies same calories
*Sub another machine with the same calories, OR Run 150-125-100m if needed
Strength
Metcon (Weight)
3×3
Push Press + Behind the Neck Push Press
Push Press + Behind the Neck Push Press
Push Press (1×4)
Metcon (Weight)
Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds)
(1+1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk
(1+1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk
*Rest 60-90 seconds between sets.
Clean and Jerk (3×1)
Building start 85% end at 95%
Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch