Wu-Tang-Clan
Warm Up/Mobility
Warm-up
Partner Workout:
2 Rounds
10 Muscle Ups
20 Front Squats (135/95)
10 Muscle Ups
10 Thrusters (135/95)
2 Rounds
10 Muscle Ups
20 Front Squats (135/95)
10 Muscle Ups
10 Thrusters (135/95)
Into…
40 Abmat Sit ups
40 Handstand Push-Up
50 Abmat Situps
50 Handstand Push-Up
80 Abmat Sit-Up
Max
Handstand Push up
Metcon
Metcon (2 Rounds for reps)
2 Rounds
10 Muscle Ups
20 Front Squats (135/95)
10 Muscle Ups
10 Thrusters (135/95)
10 Muscle Ups
20 Front Squats (135/95)
10 Muscle Ups
10 Thrusters (135/95)
Into…
40 Abmat Sit ups
40 Handstand Push-Up
50 Abmat Situps
50 Handstand Push-Up
80 Abmat Sit-Up
Max Handstand Push up
Finisher
Metcon
3 rounds:
10 Windmills (Each Side)
20 Deadbugs (Controlled)
1:00 Superman Hold
10 Windmills (Each Side)
20 Deadbugs (Controlled)
1:00 Superman Hold
Hypertrophy
Metcon (Time)
5 Rounds:
200m run
15/12 cal ski
15/12 cal bike erg
15/12 cal row
-Rest 2:00 b/t round-
*Focus: Looking at closer to a steady state type of cardio. Put music on and work at around 60-70% effort on all machines. If you don’t have access to all of these machines, sub in Burpees, Running, or another type of machine.
200m run
15/12 cal ski
15/12 cal bike erg
15/12 cal row
-Rest 2:00 b/t round-
*Focus: Looking at closer to a steady state type of cardio. Put music on and work at around 60-70% effort on all machines. If you don’t have access to all of these machines, sub in Burpees, Running, or another type of machine.
WOD
For Time:
3 Rounds
7 Clean and Jerk (115/85)
6 Clean and Jerk (135/95)
5 Clean and Jerk (155/105)
4 Clean and Jerk (185/135)
3 Clean and Jerk (205/145)
-Rest 2:00 b/t rounds-
*Focus: Use this workout to show quality of movement across all loads. Loading across sets should follow 40, 50, 60, 70, and 80% of 1RM Clean and Jerk
Conditioning
25 Min Cap
Score:
1st Round: 100
2nd Round: Max Handstand Push ups