Pew Pew
Warm Up/Mobility
Warm-up
2:00 Cardio of Choice
10 hanging scap retractions,
6 kip to swing,
2 Kip Leg Raises
5-10 Thrusters (Start with empty bar and add weight each round)
10 hanging scap retractions,
6 kip to swing,
2 Kip Leg Raises
5-10 Thrusters (Start with empty bar and add weight each round)
Strength
Off the Block Snatch (Mid Thigh) (3×1)
Setup Barbell off the ground so the barbell is at Mid thigh (use plates, Benches…)
75%-80% of Snatch
Off the Blocks (mid Thigh) Power Clean and Jerk (3×1+1)
Stack Plates, or Bench so Barbell is at mid thigh. Perform number of Power Cleans and Jerk
Metcon
20:00TC
Metcon (Time)
4 rounds:
30/20 Cal Row or 21/14 Calorie Bike Erg or 400 M Run
20 Toes To Bar
10 Thrusters (135/95)
10 Overhead Stationary Lunge (135/95)
30/20 Cal Row or 21/14 Calorie Bike Erg or 400 M Run
20 Toes To Bar
10 Thrusters (135/95)
10 Overhead Stationary Lunge (135/95)
Finisher
F L E X F R I D A Y
Metcon
Pushups + Chin-ups 100 reps on pushups and 50 reps on chin-ups. Athlete breaks up reps however they need and can go back and forth between movements until all reps are completed
*Focus: Quality form on pushups and chin-ups. Break before reaching failure on either movement. Use band across rig to assist with chin-ups if needed
*Focus: Quality form on pushups and chin-ups. Break before reaching failure on either movement. Use band across rig to assist with chin-ups if needed
Tricep Dips + Ring Rows (Superset)
5 sets on each: 10-15 reps on each movement
*Focus: Modify dips and ring rows to a level that will allow for quality reps to at least 10. Stop before there is a breakdown in form.
Banded Tricep Extension + DB Hammer Curls
4 sets: 15-20 extensions/10-15 on hammer curls
*Focus: Extension reps should be controlled throughout movement and slight pause can be held at the bottom of each rep. Hammer curls can be done to the side or across the body.
Strength
Snatch Grip Deadlift (3×3)
100% of best Snatch
Conditioning
Metcon (Time)
800m fast, 2min rest, 600m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 400m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 300m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 200m fast, 15sec rest, 400m recovery walk/jog.
800m fast, 2min rest, 400m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 300m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 200m fast, 15sec rest, 400m recovery walk/jog.
SCORING:
Your score is your Total Workout Time (including rest)
Metcon (Time)
6 Sets:
AMRAP 3 minutes
24/20 Calorie Ski
12 Burpees box jump overs (30"/24)
Max distance hand over hand sled pull in the time remaining (sled +200/155)
-Rest 2 minutes between sets-
AMRAP 3 minutes
24/20 Calorie Ski
12 Burpees box jump overs (30"/24)
Max distance hand over hand sled pull in the time remaining (sled +200/155)
-Rest 2 minutes between sets-
Metcon (Time)
3 Rounds
150 Double Unders
50/40 Calorie Row
150 Double Unders
50/40 Calorie Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
9-12-15-18….
Dumbbell Bench Presses (70/50)
Medball GHD Sit Ups (20/14)
9-12-15-18….
Dumbbell Bench Presses (70/50)
Medball GHD Sit Ups (20/14)