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Quite Alright

6
Sep

Quite Alright

Strength: Every 90-seconds for 12 Rounds

8 (Per Leg) Single Leg Glute Bridge Raises 

8 Good-mornings 

8 Strict Pull-ups 

8 (Total) FR Reverse Step Lunges

 

**Strength is first today :). 

 

Single Leg Glute-Bridge Raises: https://www.youtube.com/watch?v=3NXv0Nany-Q 

 

Weighted Good-Mornings- Keep the weight the same or Progress through the Rounds.

 

Front Rack Reverse Step Lunges- Keep the weight the same or progress through the Rounds. 

 

Pull-ups: You have 90-seconds to try and get 8. If its TOO much, Reduce the number 

 

Skill: Power Cleans 

 

Metcon: 3 Rounds: (4:00 Work/2:00 Rest)

400m Run 

50 DUs

Remaining Time: Heaviest Power Clean (Weight can be pre-loaded) 

2-min REST B/W Rounds

 

*Objective= Try to find your Heaviest Clean through the rounds. 

 

—Trying to find a Heavy while under fatigue. Have your first weight set up before you go and have a plan to what you plan to find through the rounds. 

L1: 400m,75 DUs

L2: 400m Run, 50 DUs 

L3: 300m Run, 1/2 att. (+) 1/2 Singles 

L4: 200m Run, 50 Singles

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