2019-06-12

ORANGEWOD

12-Jun-19

Context

Quality

Energy System

Speed

Strength Section

Structural Strength

12min EMOM teams of 4
15m Sled Pull Arms
60 sec AMRAP Body Row (Slow)
60 sec AMRAP Pushups
60 sec Rest

Muscle Building

Same

complexity

Same

Metcon Fitness

3 Rounds AFAP
40 sec Assault Bike
120 sec Rest
40 sec Air Squats
120 sec Rest

Round 1: No focus on breath. Just go!
Round 2: Nose in – Nose out
Round 3: Nose in – Mouth out

Metcon performance

3 Rounds AFAP
60 sec Assault Bike
100 sec Rest
60 sec Air Squats
100 sec Rest

Round 1: No focus on breath. Just go!
Round 2: Nose in – Nose out
Round 3: Nose in – Mouth out

Coach note: Puth the interval 60s/100s
Let the Fitness Metcon stop after 40s

Skills & Notes

Focus exercises this week: Deadlift & Bench Press

Cool Down

3 Rounds
20-40sec Side Split Hold Weighted 0-8kg

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar