Bike Dumbbell
Warm-up
Warm-up
2 sets:
1:00 Bike (OR Cardio)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm Deadlift R/L (Light-Moderate)
1:00 Bike (OR Cardio)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm Deadlift R/L (Light-Moderate)
1 Set (at workout pace):
3/2 Calorie Bike Erg
3 Dumbbell Deadlifts (at workout weight)
2 Dumbbell Hang Power Cleans (at workout weight)
1 Dumbbell Shoulder to Overhead (at workout weight)
Metcon
Metcon (Time)
3 Rounds:
15/12 Calorie Bike Erg
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Power Cleans (2×50/35)
6 Dumbbell Shoulder to Overhead (2×50/35)
15/12 Calorie Bike Erg
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Power Cleans (2×50/35)
6 Dumbbell Shoulder to Overhead (2×50/35)
-Rest 5 min-
For time:
45/36 cal Bike Erg
36 Dumbbell Deadlifts (2×50/35)
27 Dumbbell Hang Power Clean (2×50/35)
18 Dumbbell Shoulder to Overhead (2×50/35)
Finisher
Metcon
4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
8 – Hex Press* @ moderate weight – maintain quality
12 Single DB Bench Press @ light resistance – maintain control and quality
10 Ring Curls – maintain quality
10 – Barbell Bench Press @ moderate weight – maintain quality
8 – Hex Press* @ moderate weight – maintain quality
12 Single DB Bench Press @ light resistance – maintain control and quality
10 Ring Curls – maintain quality
*Hex Press = Hold DB in neutral position, lay back on bench, db touching at top position, press down to sternum and back up.
*Ring Curls = hold rings in overhand grip, lean back, rotate hand to overhand while pulling rings each side of head.
*Ring Curls = hold rings in overhand grip, lean back, rotate hand to overhand while pulling rings each side of head.
Gymnastics
Metcon (Checkmark)
12 Minute EMOM
odd minute: 3-5 Pull Overs on Rig
even minute: 15 Toes To Bar
*Sub Pull-Up Leg Raise for Pullovers or Windmills
1st 3 rds: 7:00
Rest: 5:00
2nd 9:00