End of June, ALREADY???
Warm Up/Mobility
Warm-up
8 Min(Steady movement through the following):
1:00 Cardio (your choice)
10 dynamic squat stretch (Boot Strappers)
10 wall balls Clusters
10 reverse Situp
5 Kip Swings
5 Kip Knee Raises
1:00 Cardio (your choice)
10 dynamic squat stretch (Boot Strappers)
10 wall balls Clusters
10 reverse Situp
5 Kip Swings
5 Kip Knee Raises
Strength
Bear Complex (1x (1+1+1+1+1))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
21:00 Total Time Cap
TC for 1st 3 Rounds is 13:00
TC for 2nd 2 Rounds is 6:00
Subtract 2:00 Rest from total Time
TC for 1st 3 Rounds is 13:00
TC for 2nd 2 Rounds is 6:00
Subtract 2:00 Rest from total Time
Metcon (Time)
3 Rounds
27 Wall Balls (20/14)
36 AB mat Situps
9 Power Cleans (185/125)
27 Wall Balls (20/14)
36 AB mat Situps
9 Power Cleans (185/125)
-Rest 2 Minutes-
2 Rounds For Time
18 Toes to Bar
9 Wallball Hold* Barbell Step Overs (20/14)
*Hold in any position you choose
Finisher
Metcon
3 Sets:
10 Bulgarian Split Squat (each side)
10 Windmills (each side)
1:00 Plank Hold
10 Bulgarian Split Squat (each side)
10 Windmills (each side)
1:00 Plank Hold
Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
Strength
Bench Press ( 10-8-6-4-2)
* Perform 10-20 Push-up b/t each set
Paused Back Squat + Back Squat (5x (2+3))
From Rack pause :03 at the bottom of back squat at the prescribed number then into the prescribed number of back squats
End at ~70% of 1 RM Back Squat
Sprint Row 12/10 cal after each set
Sprint Row 12/10 cal after each set
Conditioning
ANTZ (AMRAP – Rounds and Reps)
2 sets
AMRAP 7 Minutes
21/17 Calorie row
7 Muscle ups
-Rest 3:00 between sets-
AMRAP 7 Minutes
25/20 Calorie Bike Erg
50’ Front Rack Kettlebell Walking Lunge (2×70/53)
-Rest 3:00 between sets-
AMRAP 7 Minutes
21/17 Calorie row
7 Muscle ups
-Rest 3:00 between sets-
AMRAP 7 Minutes
25/20 Calorie Bike Erg
50’ Front Rack Kettlebell Walking Lunge (2×70/53)
-Rest 3:00 between sets-
-then-
-Rest 5 Minutes-
6 Sets
25/20 Calorie Row
25/20 Calorie Bike Erg
-Rest 2 Minutes between each set-
– Take 5-7 sets to establish a 1 RM Bear Complex
* Rest 2 minutes between sets