Fitness – Sat, May 27
Warm-Up
Warm-Up
<p>2-3 ROUNDS (Time Permitting)</p><p>30 Single Unders</p><p>10 Slam Ball Ground to OH</p><p>8 Alt. BB Elbow Punches</p><p>8/6 Cal Row (RPE 6)</p><p> </p><p>– :30 Rest –</p><p> </p><p>2-3 ROUNDS (Time Permitting)</p><p>20 Double Unders</p><p>10 Slam Balls</p><p>8 (BB) Good Mornings</p><p>8/6 Cal Row (RPE 8)</p>
Strength – All
Metcon (Weight)
<p>5 SETS*</p><p>1 Muscle Clean</p><p>+</p><p>2 Power Cleans</p><p> </p><p>*Start Light and build to Moderate.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>4 SETS FOR MAX REPS</p><p>1:00 – Power Clean (135/95)</p><p>1:00 – Double Unders</p><p>1:00 – Slam Balls (Athlete Choice)</p><p>1:00 – Cal Row</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>4 SETS FOR MAX REPS</p><p>1:00 – Power Clean (95/65)</p><p>1:00 – Single Unders</p><p>1:00 – Slam Balls (Athlete Choice)</p><p>1:00 – Cal Row</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>KG BB: (42.5/30)</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 20 MINUTES*</p><p>30 Power Cleans (Athlete Choice)</p><p>50/40 Cal Row</p><p>70 Slam Balls (Athlete Choice)</p><p>100 Double Unders</p><p> </p><p>*P1 works while P2 rests. Split work as needed.</p><p> </p><p>(Score is Total Rounds + Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5/5 Plate Around the Worlds</p><p>:30 Rower Glute Bridge Hold</p><p>5/5 Single Leg Good Mornings</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
