2019-08-13

ORANGEWOD

13-Aug-19

Context

Building

Energy System

Volume – Lactic

Strength Section

Structural Strength

4 Rounds of 3 min
8 Dumbbell Squat
Box & Narrow Feet

Stretching in rest

Muscle Building

4 Rounds of 3 min
8 Front Squat
Narrow Feet & Optional Heels Elevated

Stretching in rest

complexity

4 Rounds of 3 min
5 Front Squat
Regular

Stretching in rest

Metcon Fitness

For Time
500m Run
60 Situps
55 Air Squats
50 Pushups
45 Lunges
500m Run

Metcon performance

For Time
700m Run
80 Situps
70 Air Squats
60 Pushups
50 Dumbell Lunges
700m Run

Skills & Notes

Focus exercises this week: Clean & Handstand Pushups – Oblique Opener & Glutes

Strength Structural Strength: Muscle Building: Complexity: Metcon U

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Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar