GENERAL WARM UP
Spend 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or if you have more time, do a 10 Min prewod @Gowod routine)
3 Rounds
10 Walking Lunges (you can go deeper each round as you warm up)
10 Calf Raises each side
3 Rounds
10 Reverse Snow Angels
10 Banded Pull Aparts
:60 Banded Ankle Stretch each side
2 Rounds
5 Jump Squats (try to get high!)
20 Dead bugs
CONDITIONING WARM UP
3 Rounds
6 Cal Row – increase pace each round, end VERY hard
3 Burpee Box Jump Overs
4 Sprawls
CONDITIONING
Every 5 Min x 4 Rounds
15 Cal Row
15 Burpee Box Jump Overs
15 Sprawls
Competitive athletes -row should be under :55 sec
All athletes- burpees should be as fast as possible!
PULLING WARM UP
3 Rounds
3 Pulling (R1 – Strict Pull Ups, R2- Strict C2b, R3- BMU)
3 Squat Cleans (going up each round to end at working weight for first barbell in metcon)
PULLING UNDER FATIGUE
In 3 Minutes perform:
2 Rounds:
5 Bar Muscle ups
5 Squat Cleans @95
*if you finish before 3 minutes – rest the remainder of the time
In 3 Minutes perform:
2 Rounds:
4 Bar Muscle ups
4 Squat cleans @105
*Same rules
In 3 Minutes perform:
2 Rounds:
3 Bar muscle ups
3 Squat cleans @115
*Same rules
In 3 Minutes perform:
2 Rounds:
2 Bar Muscle ups
2 Squat cleans @125
*Same rules
In 3 Minutes perform:
Max Bar Muscle ups
directly into
3 Minutes Max Squat Cleans @135
BACK SQUATS
10 Min EMOM
2 Back Squat @90% of your 3 rep from last week (or a rate of perceived exertion of 8 (see scale under workout prep notes)
CORE
3 Rounds:
:25 One Legged Wall Sit each side
:35 Weighted Plank
*Heavier than last week
DOWN REGULATION
*MUST BE PERFORMED DIRECTLY AFTER TRAINING:
Lay down on your back with your feet up. If you can cover your eyes with a towel/be in a dark room. Turn all music off or turn on weightless by macorni union. For 5 min perform 4 second inhale, 4 second hold, 8 second exhale.
Movement demos available on our Youtube Channel. Like what you see? Sign up and try us– 2 weeks for FREE!