2019-06-15

ORANGEWOD

15-Jun-19

Context

Quality

Energy System

Endurance Durability

Strength Section

Structural Strength

Muscle Building

No Strength

complexity

Metcon Fitness

4-5 Rounds in Flow
500m Running
40 Plank Shoulder Taps
30 One arm Kt Swing
20 Wall Balls

Try to stay in a breathing cycle
Nose in – Mouth out
Find aggression in Wall Balls
and then back to flow state

Use a plate or db if the kettlebell is too heavy

Finish with a winning mindset

Metcon performance

5 Rounds in Flow
700m Running
40 Plank Shoulder Taps
30 One arm Kt Swing Light
20 Wall Balls

Try to stay in a breathing cycle
Nose in – Mouth out
Find aggression in Wall Balls
and then back to flow state

Finish with a winning mindset

Skills & Notes

Focus exercises this week: Deadlift & Bench Press

Cool Down

3 Rounds
10 Pancake +20 sec Hold
5-10kg plate

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar