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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
200M RUN
5 BARBELL ROMANIAN DEADLIFTS
5 MUSCLE CLEANS
5 THRUSTERS
5 BARBELL SIT UPS
Weightlifting
Metcon (Weight)
5 SETS
2 HALTING CLEAN DEADLIFT
1 POWER CLEAN
1 MIN REST BETWEEN SETS
START AT EMPTY BARBELL AND BUILD TO 70% OF 1RM
Metcon (No Measure)
CLEAN
10 REPS
1 REP EVERY 10 SECONDS 135/95 (50%)
8 REPS
1 REP EVERY 20 SECONDS 185/125 (60%)
6 REPS
1 REP EVERY 30 SECONDS 225/155 (70%)
4 REPS
1 REP EVERY 40 SECONDS 275/175 (80%)
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
20 DOUBLE UNDERS
10 WALL BALLS 20/14
10 TOES TO BAR
Metcon (No Measure)
3 X 60 SEC
BEHIND THE BACK WRIST CURL WITH BARBELL
1 MIN REST BETWEEN SETS