Thursday, September 13th

A.

WARM UP: 1 Mile Run (Scale: Row 2,000m)

*Scale Run in Order to be Back in the Gym by 10 Minutes

B.

STRENGTH:

Every 90 Seconds for 6 Sets:

Thruster 3-Rep Heavy (From Floor)

C.

METCON:

2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65)

If Unable to Run:

Row 500m

Bike 20 Calories

D.

OPTIONAL CONDITIONING IF CLASS TIME ALLOWS

Assault Bike or Row 2 Rounds: 3 Minutes Easy 2 Minutes Moderate 1 Minute Fast

Rest 1 Minute Between Rounds

Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have the option of squat cleaning the first rep on both pieces today.

The metcon is design to be quick and dirty sprint workout. The weight athletes choose here is something that they know they can complete with a maximum of one break each set. If athletes are on the fence about weight, it is better to go too light and unbroken than too heavy with multiple breaks.


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