9.25.2021
Warm-up
[3:00-15:00]
2 Rounds
1:00 Cardio Choice
5 Inchworm Push-Ups
20 Alt V-Ups (10/side)
5 Box Jump all the way overs
5 High Box Jumps
Metcon
[20:00-38:00]
Rainbow Road (4 Rounds for reps)
In Teams of 2 Complete as Many Reps @ each station:
6:00 AMRAP of Power Cleans (115/75#)
5:00 AMRAP Wall Walks
4:00 AMRAP Cal Bike
3:00 AMRAP Handstand Push-Ups
Open/RX+: 155/105#
CC: PUSH/THRESHOLD
Rainbow Road (BUILD) (4 Rounds for reps)
In Teams of 2 Complete as Many Reps @ each station
6:00 AMRAP Hang Power Cleans @ 75/55#
5:00 AMRAP Piked Wall Walk (Feet on Box)
4:00 AMRAP Cal Bike
3:00 AMRAP Push-Ups
Accessory Work
[42:00-55:00]
5 Rounds
:15sec-30sec Passive Hang + :15sec-30sec Active Hang
R: 30sec
1:00 Wall Sit
R: 30sec
10/10 Oblique Side Bends on Bench
Conditioning EXTRA
Metcon (Time)
5 mile/4 mile Bike
Every 1 mile STOP and Complete...
8/6 Ring Muscle ups
Power Clean & Jerk (7 sets; build to tough set for day)
2+1 @ 60%
2+1 @ 70%
2+1 @ 75%
2+1 @ 80%
2+1 @ 85%
1+1 @ 90%
1+1 @ Heavy for Day
Metcon (Time)
Run 6 miles
