Tuesday 7/9

Warm-up 200m Run

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2 sets:

Muscle Clean x 3 *increase weight each set

KB SL RDL x 8/side

Shin Hops x 5 or Seated Box Jumps x 5 Strength A: Power Clean (Build up to a heavy set of 3 in 15 mins (not TNG)) Rest 3 Minutes then continue to B Metcon (Time) 3 Rounds:

5 Power Cleans @ 80-85% of A

10 Bar Facing Burpees Metcon (3 Rounds for reps) 3 Sets:

20 Second A/B @ Max Effort

Rest 1:20

20 Second Row @ Max Effort

Rest 1:20

20 Second Shuttle Run @ Max Effort

Rest 2:40


*This is the same volume, but less rest. Try to keep the same intensity as two weeks ago same intensity up from two weeks ago.


*Score is Calories on Bike + Calories on Rower + 50ft Shuttle Run (Down and back is 2) for each round Extra Work A: Clean Pull (3 x 4 @ 75-80% of 1RM Clean, Rest 1-2 Minutes) Metcon (7 Rounds for time) 10 minute warm up

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50m run

100m run

150m run

200m run

150m run

100m run

50m run


Rest 4 minutes bt. Reps

Goal is 17/23sec. Per 100m split

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10 minute cool down jog #workoutoftheday