Metcon day for these two workouts.
Regular class:
4x Rounds
400m run
20x TTB
10x Deadlifts (light weight)
20x V-ups
10x Goblet Squats
Regular class went slower than I thought it would. Average time is 20:00. Lots of cardio in this one.
New You:
3x Rounds
2 min clock
200 m run
10x deadlifts
+
2 min clock
200 m run
10x step ups
Thursday night, so small class. I’ve started participating myself on these nights. So wooohooo!
We did a ton of cardio/metcon work:
Tabata: Jump-rope
Tabata: Push-ups
Tabata: Toe Touches + 1 burpee in between a count up
10:00 Jump-rope + 1 skill ladder
Then
10x 2:00 rounds of offense & defense skill training
Finish: 2x 2:00 limb-speed ½ round kicks
Grace: (Time: 5:52)
30 Clean & Jerk for time (135#)
Workhorse WOD: (Time: 14:51)
30 Burpees
30 Box Jumps
30 Push-Ups
30 RKBS (55#/35#)
30 Sit-Ups
30 Pull-Ups
30 Goblet Squats (55#/35#)
30 Shoulder Press (just bar 45#)
30 Double Unders (30 Singles or 1:00)
30 Lunges
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
3x Rounds
200m run
1x rope climb
10x push ups
10x tire flips
HERO WOD: “The Final Push”
Chipper
100x air squats
75x push-ups
50x pull-ups
25x box jumps
20x burpees
15x deadlifts*
10x power cleans*
5x shoulder presses (95#)
Stretch + Hydrate & Fuel
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
Cindy – 5x Rounds
Strength +Work Capacity: (metcon)
21-15-9
Bar-facing burpees
15-12-9
Power cleans (95#)
12-9-6
Back Squats (95#)
*Start with 21 bf burpees, then 15 power cleans, then 12 front squats, etc.
& then…
Grace:
30 Clean & Jerks (95#)
**For Time
Stretch + Hydrate & Fuel