Warm-up:
AMRAP 6:00
10 Squat Jumps
10 Dolphin Push-ups
10 Shoulder Dis.
4:00 Tabata
Arch – Hollow
Burgener’s Clean Warm-up
Oly:
Every 2:00 for 20:00
Set 1: 3 High Hang + 3 Hang + 3 Squat/Power Clean @Empty Bar
Set 2: 2 High Hang + 2 Hang + 2 Squat/Power Clean @40%
Set 3: 1 High Hang + 1 Hang + 1 Squat/Power Clean @45%
Set 4: 2 Hang + 2 Squat/Power Clean @50%+
Set 5: 2 Hang + 1 Squat/Power Clean @60%+
Set 6: 1 Hang + 1 Squat/Power Clean @70%+
Set 7: 2 Squat/Power Clean @80%+
Set 8: 1 Squat/Power Clean @85%+
Set 9: 1 Squat/Power Clean @90%+
Set 10: 1 Squat/Power Clean @90%+
Choose Squat or Power Clean on how you feel today.
Metcon:
AMRAP 8:00:
10 Barbell Upright Row 20/15 kg
10 Front Rack Alternating Reverse Lunges 20/15 kg
10 Burpees
Scaling Options:
Use Kettlebell For Rows
Bodyweight Lunges
Competitors:
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Heavy One Arm Kettlebell Farmer Carry x 15m each arm
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – GHD Back Extensions x 15-20 weighted if its easy
Station 2 – 30s L-Sit
-or-
Active Recovery Protocol:
The Flush:
Flush the waste stored in muscle fiber and fascia.
20-40 Minutes light conversation pace jog / row / hike
Mobility:
10-15m Mobility on painful or restricted area, choose one joint and work on it for a month without changing.
Use Bands, LAX Ball, Voodoo Flossing, Turkish Get-ups
ROMWOD:
20:00-40:00 ROMWOD – there is nothing to add, just do it.
Add this routine and your gains will skyrocket.