El Scorcho
Warm Up/Mobility
Warm Up/Mobility
Warm-up
Hamstring Smash
Quad Smash
Quad Smash
2 Rounds
1:00 of Cardio of Choice
5 Tempo Air Squats (3,2,2,1)
25 Single Unders
5 Scap Retractions
5 Kip Swing
————
5 Air Squats
10 Double Unders
3 Toes to Bar
Strength
Back Squat (10-8-6-4-2*)
Metcon
Metcon (Time)
Time
50 Air Squats
– straight into –
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
– straight into –
50 Air Squats
50 Air Squats
– straight into –
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
– straight into –
50 Air Squats
Strength
Metcon (Weight)
3 Push Press + 3 Snatch Push Press Behind the Neck x 5 sets.
Metcon (Weight)
10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk (3 right leg + 3 Left leg) + 4 Dumbbell Front Rack Squat x 4 sets
*Use the same weigh throughout the set.
Finisher
Metcon
3 Sets:
30 Calf Raises
10 Cat Cow Exercises
:30 Side Plank (Each Side)
30 Calf Raises
10 Cat Cow Exercises
:30 Side Plank (Each Side)
Post Workout Mobility
3 rounds:
5 Thoracic Rotation Stretches (r/l)
10 Rotating Scorpion Stretches
5 Thoracic Rotation Stretches (r/l)
10 Rotating Scorpion Stretches
Conditioning
Metcon (Time)
2 sets
2 rounds
24/18 Cal bike
20 Deficit Handstand Push Ups (6"/4")
-Rest 1:1 b/t sets-
2 rounds
24/18 Cal bike
20 Deficit Handstand Push Ups (6"/4")
-Rest 1:1 b/t sets-
Metcon (Time)
Run
2x300m fast w/ 45sec rest,
Rest 3min,
2x (200m fast, 200m jog in sub-1min),
Rest 3min,
2x (200m fast, 200m walk in sub-2min)
2x300m fast w/ 45sec rest,
Rest 3min,
2x (200m fast, 200m jog in sub-1min),
Rest 3min,
2x (200m fast, 200m walk in sub-2min)
Metcon (Time)
2 sets
8 Muscle Ups
8 dumbbell bench presses 100/70
8 Muscle Ups
16 dumbbell bench presses 70/50
8 Muscle Ups
32 dumbbell bench presses 50/35
-Rest 1:1 between sets-
8 Muscle Ups
8 dumbbell bench presses 100/70
8 Muscle Ups
16 dumbbell bench presses 70/50
8 Muscle Ups
32 dumbbell bench presses 50/35
-Rest 1:1 between sets-
*A/f every set perform
5 Wall Ball Throws