Planet Express
Warm Up/Mobility
Warm-up
3 sets
30 seconds Kettlebell Front Rack Wall Sit Hold
30 seconds Nose to Wall
50ft Dumbbell Waiter Walk (each)
30 seconds Kettlebell Front Rack Wall Sit Hold
30 seconds Nose to Wall
50ft Dumbbell Waiter Walk (each)
Strength
Power Snatch (2-2-2-1)
Tempo Back Squat (3×5 (4:0:3:0))
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top
3Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)
**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy
Pre-MetCon Warm-up
Warm-up
Bike 500m
Row 250m
Run 200m
Ski 150m
Row 250m
Run 200m
Ski 150m
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
Run 1600m
Row 2000m
Run 1600m
Row 2000m
it is for rounds and reps (haha) pick meters that will best suit a 20 min cap and the ability to do more than 1 round!
Gymnastics
Metcon (5 Rounds for reps)
5 Sets (1 Set every 2 Minutes)
40 Double Unders
4 Wall Walks
40 Double Unders
4 Wall Walks
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:00
400m Run or 500m Row/Ski
30 Kettlebell Swings (50/35)
10 KB Facing Burpees
400m Run or 500m Row/Ski
30 Kettlebell Swings (50/35)
10 KB Facing Burpees
Finisher
Metcon
3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
Post Workout Mobility
2:00 Pancake Stretch
1:00 Couch Stretch (Each Side)
1:00 Couch Stretch (Each Side)
2 Power Snatch x 2 sets @ 55% of 1RM Snatch
1 Power Snatch x 1 sets @ 60% of 1RM Snatch