The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Inch Worm into Max Mountain Climbers
(No Measure)
Strength
Metcon (Weight)
E2MOM x 12 MINUTES*
12 Deadlift (Athlete Choice: Light-Moderate, all unbroken)
4 Push-ups
2 Jumping Air Squats
(Score is Weight)
*Use this time as an extended warm-up for the conditioning piece that is next
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 6 MINUTES
MIN 1 – :50 Bike (Easy Pace)
MIN 2 – :50 Single DB Burpee + Power Clean* (DB weight is athlete choice but should be light-moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Bike (Moderate Pace)
MIN 2 – :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Bike (Hard Pace)
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)
** Athletes should notice an increase of EFFORT on each EMOM piece
Optional Finisher
Metcon (No Measure)
8:00 Cardio of Choice @ Recovery Pace