Blondie
Warm Up/Mobility
Warm-up
5/12 Calorie Bike (Start easy and build intensity
10 Hanging Scap Retractions
6 Kip to swing
2 Knee to Chest
5-10 Power Clean and Jerks (start with empty bar and build)
*workout wt should be < 50% of 1 RM Clean and Jerk
10 Hanging Scap Retractions
6 Kip to swing
2 Knee to Chest
5-10 Power Clean and Jerks (start with empty bar and build)
*workout wt should be < 50% of 1 RM Clean and Jerk
1 set
5 Toes to Bar
4/3 Cal Erg
3 Power Clean and Jerks (135/95)
Strength
Back Squat (10-8-6-6-6)
Front Squat (3×5)
Front Squat:
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
Metcon
15:00 Cap
Metcon (Time)
3 rounds (rx)
15 Toes to Bar
15/12 Calorie Assault Bike (Run 200 or 12/10 Cal Row)
9 Power Clean and Jerks (115/80)
15 Toes to Bar
15/12 Calorie Assault Bike (Run 200 or 12/10 Cal Row)
9 Power Clean and Jerks (115/80)
OR Rx+ Option
3 rounds
21 Toes to Bar
18/15 Calorie Assault Bike (400 M Run or 21/17 Cal Row
9 Power Clean and Jerks (135/95)
-Rest 1:1 b/t sets-
Finisher
3 rounds:
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
Metcon
3 sets:
7 Single Leg Barbell Deadlift (Each Leg)
:45 Weighted Straight Arm Plank
40 Weighted Russian Twist on GHD
25 Jackknives (Hollow Hold V-Up)
7 Single Leg Barbell Deadlift (Each Leg)
:45 Weighted Straight Arm Plank
40 Weighted Russian Twist on GHD
25 Jackknives (Hollow Hold V-Up)
Post Workout Mobility
1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch
1:30 Frog Stretch
1:30 Toe Touch Stretch
Conditioning
Metcon (Time)
Run "Speed Endurance" Workout
2 sets:
500m at easy pace,
400m at fast (or 1-mile) pace, 400m at easy pace,
300m at fast (or 1-mile) pace, 300m at easy pace,
200m at fast (or 1-mile) pace, 200m at easy pace,
100m at fast (or 1-mile) pace, 100m at easy pace.
-Rest 5min b/t sets-
2 sets:
500m at easy pace,
400m at fast (or 1-mile) pace, 400m at easy pace,
300m at fast (or 1-mile) pace, 300m at easy pace,
200m at fast (or 1-mile) pace, 200m at easy pace,
100m at fast (or 1-mile) pace, 100m at easy pace.
-Rest 5min b/t sets-
Metcon (Time)
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
-Rest 1:1-
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
-Rest 1:1-
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
8 reps @ 65%
6 reps @ 70%
6 reps @ 75%
6 reps @ 80%