Guardians of the Galaxy
Warm Up/Mobility
Warm-up
Banded Heel Cord
2 Sets
1:00 Cardio
20 Single Unders
5 Wall Ball Thrusters
4 Burpees
3 Hollow Arch swings
2 Strict Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner For Time
4 Rounds Relay style
12/8 Cal Row
8 Burpees Over rower
–Into 1 ROUND:
100 Double Unders
90 Push Ups
80 Pull Ups
70 Wall Balls (20/14)
60 Situps
70 Wall Balls
80 Pull Ups
90 Push ups
100 Double unders
Finisher
Metcon
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Cossack Squats
1:00 Dynamic Squat Stretch
1:00 Air Squats
1:00 Hand Release Push Ups
1:00 Bodyweight RDLs
:30 Sit Ups
:30 Cat Cow Exercises
:30 Reverse Sit Ups
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks or Single Unders
:30 No Push Burpees
1:00 Alternating Box Step Ups
1:00 Jumping Lunges
-No Rest B/T Sets-
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Cossack Squats
1:00 Dynamic Squat Stretch
1:00 Air Squats
1:00 Hand Release Push Ups
1:00 Bodyweight RDLs
:30 Sit Ups
:30 Cat Cow Exercises
:30 Reverse Sit Ups
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks or Single Unders
:30 No Push Burpees
1:00 Alternating Box Step Ups
1:00 Jumping Lunges
-No Rest B/T Sets-
Monostructural
Metcon (4 Rounds for reps)
4 sets
15/12 cal ski
5 Burpee Box Get-Overs (48/42)
15/12 cal row
5 Burpee Box Get-Overs (48/42)
15/12 cal bike erg
5 Burpee Box Get-Overs (48/42)
Rest 3:00 b/t sets
15/12 cal ski
5 Burpee Box Get-Overs (48/42)
15/12 cal row
5 Burpee Box Get-Overs (48/42)
15/12 cal bike erg
5 Burpee Box Get-Overs (48/42)
Rest 3:00 b/t sets
Metcon (Time)
3 Rounds
5 Clean and Jerks + Power Snatch (95/65)
4 Clean and Jerks + Power Snatch (115/85)
3 Clean and Jerks + Power Snatch (135/95)
2 Clean and Jerks + Power Snatch (155/105)
1 Clean and Jerks + Power Snatch (185/135)
-Rest 2:00 b/t rounds-
5 Clean and Jerks + Power Snatch (95/65)
4 Clean and Jerks + Power Snatch (115/85)
3 Clean and Jerks + Power Snatch (135/95)
2 Clean and Jerks + Power Snatch (155/105)
1 Clean and Jerks + Power Snatch (185/135)
-Rest 2:00 b/t rounds-
Post Workout Mobility
Conditioning
Metcon (Calories)
BikeErg Test:
20min at max effort
20min at max effort
2021 Games E 15 (Time)
For time:
500m Row
75 chest-to-bar pull-ups
25ft. back-rack walking lunge (155/105)
25ft. front-rack walking lunge (155/105)
25ft. overhead walking lunge (155/105)
500m Row
75 chest-to-bar pull-ups
25ft. back-rack walking lunge (155/105)
25ft. front-rack walking lunge (155/105)
25ft. overhead walking lunge (155/105)
RX+
For time:
600m Row
90 chest-to-bar pull-ups
36ft. back-rack walking lunge (185/135)
36ft. front-rack walking lunge (185/135)
36ft. overhead walking lunge (185/135)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)