X-Men
Warm Up/Mobility
Warm-up
3 Sets:
7 Cossack Squat (each leg)
20 second push up (10 seconds on way up & 10 seconds on the way down)
5 Banded Kettlebell Overhead Squat
7 Cossack Squat (each leg)
20 second push up (10 seconds on way up & 10 seconds on the way down)
5 Banded Kettlebell Overhead Squat
Strength
Back Squat (8-8-6-6)
Front Squat (3×5)
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
* 7 single leg box jumps (each) + 3 Max rep Vertical Jump after each set
5 reps @ 75%
5 reps @ 80%
* 7 single leg box jumps (each) + 3 Max rep Vertical Jump after each set
Metcon
warmup
15 Calorie Bike (moderate to fast) 200 m run
10 power snatches (start with empty bar and add weight throughout reps)
15 Calorie Bike (moderate to fast) 200 m run
10 power snatches (start with empty bar and add weight throughout reps)
3 Power Snatches (105/75)
Metcon (Time)
500 M Row
21 Power Snatch (105/75)
300 M Row
15 Power Snatch
200 M Row
9 Power Snatch
21 Power Snatch (105/75)
300 M Row
15 Power Snatch
200 M Row
9 Power Snatch
10 Min Cap
Finisher
Metcon
3 sets:
10 Weighted Med Ball Knee Ups (hanging from rig med ball b/t knees)
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold
10 Weighted Med Ball Knee Ups (hanging from rig med ball b/t knees)
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold
Metcon
Chipper:
100 Flutter Kicks
75 Penguin Taps
50 Feet anchored sit ups
25 Tuck Ups
100 Flutter Kicks
75 Penguin Taps
50 Feet anchored sit ups
25 Tuck Ups
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%