ORANGEWOD

today

Context

Building

Energy System

Work Capacity

Strength Section

Structural Strength

EMOM 10 min, alternate:

6 DB Squats
20 Alt. Bird Dogs

Muscle Building

EMOM 10 min, alternate:

5 Front Squats
20 Alt. Bird Dogs

complexity

EMOM 10 min:

2 Squat Cleans

Metcon Fitness

For Time:

21-15-9

DB Hang Power Cleans
DB Push Press
(Half) Burpees

Metcon performance

For Time:

21-15-9

(Hang) Power Cleans
Push Press
Burpees

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar