2019-06-13

ORANGEWOD

13-Jun-19

Context

Toughness

Energy System

Volume – Lactic

Strength Section

Structural Strength

4 Rounds of 4 minutes
Heavy 6 Deadlift Elevated & Slow
10 Floor Press (kettlebell or dumbbell)
Focus on hinge

Muscle Building

4 Rounds of 4 minutes
Heavy 5 Deadlift
Heavy 6 Bench Press
Leave one in the tank for DL and Bench

complexity

4 Rounds of 4 minutes
Heavy 5 Deadlift
Heavy 6 Bench Press
Leave one in the tank for DL and Bench

Metcon Fitness

10min AMRAP
8 Burpees Box-over
12 Single Dumbbell Thrusters
—-
Switch arm next round

Metcon performance

10min AMRAP
8 Burpees Box-over
12 Single Dumbbell Thrusters
—-
Switch arm next round

Skills & Notes

Focus exercises this week: Deadlift & Bench Press

Cool Down

Couch Stretch
3x 1 min each leg

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar