6.3.2021
Warm-up
3:00 - 15:00
3 Rounds
10 Goblet Squats
4/4 Box Jump Single Leg Land 20''
20sec/20sec Single Leg Glute Bridge Hold
10 Alt T-Push-Up
30sec Dead-Bugs
Weightlifting
15:00 - 28:00
Front Squat (10:00 EMOM 3 Reps @ 60%)
Metcon
28:00 - 53:00
Queen of Hearts (Time)
4 Rounds
10 Thrusters 75/55#
5 Burpee Box Jump Overs 24/20''
1 Rope Climbs
5 Burpee Box Jump Overs 24/20''
10 Handstand Push-Ups with UP TO 2 mats
Rest: 1:30 b/s
Goal: 3:00/Round
Time Cap: 4:30/Round
Total Time: 16:00-20:00
Time Cap: 20:00
Open:
4 Rounds
10 Thrusters 95/65#
5 Burpee Box Jump Overs 24/20''
2 Rope Climbs
5 Burpee Box Jump Overs 24/20''
10 Handstand Push-Ups
Rest: 1:30 b/s
Queen of Hearts Build (Time)
4 Rounds
10 Thrusters 45/35
5 Burpee Box Step Overs 24/20''
2 Pull to Stands or 10 Supine Ring Rows
5 Burpee Box Step Overs 24/20''
10 DB Strict Press 20/15
Rest: 1:30 b/s
Cool Down/Stretch
53:00 - 60:00
1:00/1:00 Single Leg Forward Fold
2:00 Saddle Pose
1:00/1:00 Rig Pec Stretch
2:00 Deadhang from pull-up bar
Accessory Work
Metcon (Weight)
3 Sets, Superset
10/10 Seated Single Arm DB Strict Press
10 Chest Supported Barbell Rows
Conditioning EXTRA
Metcon (5 Rounds for reps)
Every 3:00, 5 Sets
500m Row @ 2k Pace
