Workout of the Day: Saturday, 13-August-2022
Announcement
Warm-up
400m Jog
20 Single Arm Thrusters 30/15
200m Jog
10 Single arm Thrusters
20 Single Arm Thrusters 30/15
200m Jog
10 Single arm Thrusters
Metcon (Time)
30 OHS 95/65
60 Bar Facing Burpees
30 TTB
rest 5 min
then
60 Bar Facing Burpees
30 TTB
rest 5 min
then
Metcon (Time)
21/15/9
OHS 95/65
BFB
TTB
rest 5 min
then
OHS 95/65
BFB
TTB
rest 5 min
then
Metcon (AMRAP – Rounds and Reps)
7 AMRAP
7 OHS
7 BFB
7 TTB
7 OHS
7 BFB
7 TTB
Mobility
Time Permitting
Roll your Pecs, Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Pecs, Lats, Glutes and Quads
Pigeon and Childs Pose
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.