Ethan Helbig Workout of the Day 0
Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (135/95 lbs)
Chest-to-Bar Pull-Ups
Ethan Helbig Workout of the Day 0
20:00 ATW
AB
Single unders
Dead hang
box step overs
rest 3:00
20:00 ATW
Ski erg
farmers carry
row
SB hold for :30
its been a rough week so today is gonna be a long and steady aerobic workout. This should be about 80% efforts
Ethan Helbig Workout of the Day 0
For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with KB (hold any way)
30 Burpees
20 SA Kettlebell Thrusters (24/16 kg)(10L/10R)
10 Bar Muscle-Ups or 20 chest 2 bar
20 SA Kettlebell Thrusters
30 Burpees
40 Walking Lunges with KB
50 Kettlebell Swings
pause for 2 seconds at knee on pause snatch
Ethan Helbig Workout of the Day 0
20:00 AMRAP
6 clean and jerk 185/125
12 Bar facing burpees
24 Wall Ball Shots (20/14 lbs)
200m run at 0:00, 4:00, 8:00, 12:00, 16:00(run does not count towards score)
3 sets
12-15 ghd sit ups
:20 side plank
8 good morning with light weight
drop the bar after the hang power clean
3 sets
12-15 ghd sit ups
:20 side plank
8 good morning with light weight
Ethan Helbig Workout of the Day 0
do a snatch deadlift, guide yourself back down to the ground going through each position, gently touch the ground and go right into a snatch. Do not rest or slam on the ground.
12:00 EMOM
-6-8 pull ups
– 12/8 AB calories
-adjust the pull up reps for your needs. You can add or subtract based off your skill level but it needs to be the same each round. The AB should be a sprint. Get the heart rate up quick and then rest for your skill.
Three rounds for time of:
60 double unders
12 Deadlifts (225/155 lbs)
9 Toes to Bar
do a snatch deadlift, guide yourself back down to the ground going through each position, gently touch the ground and go right into a snatch. Do not rest or slam on the ground.
Ethan Helbig Workout of the Day 0
kicking up, hold, push up or walk
Four rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Box Step-Overs with Kettlebell (24″/20″; 24/16 kg)
Ethan Helbig Workout of the Day 0
if last week was too easy, add 5 -10 reps. Scale as need but no single unders! Use this time to practice your dubs. Do sets that are achievable.
scale as needed. If 6 was good last week, bump up to 7 reps.
50ft down in the right hand and 50ft back in the left hand
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
end heavier than last week
FBB from class
Ethan Helbig Workout of the Day 0
the focus here is to test how well you can hit a jerk after two tough cleans. Build some confidence and consistency.
stepping forward
For time:
800 Meter row
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
do a snatch deadlift, guide yourself back down to the ground going through each position, gently touch the ground and go right into a snatch. Do not rest or slam on the ground.
stepping forward
Ethan Helbig Workout of the Day 0
Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie Assault Bike
20 Dumbbell Hang Clusters
the focus here is to test how well you can hit a jerk after two tough cleans. Build some confidence and consistency.
accessory from class
Ethan Helbig Workout of the Day 0
do a snatch deadlift, guide yourself back down to the ground going through each position, gently touch the ground and go right into a snatch. Do not rest or slam on the ground.
12:00 EMOM
6 pull ups/ 6 kip swing progression
8 box jumps
*this EMOM is skill based. Should not have a full metcon feel. scale reps if you need to keep the intensity low.
Complete as many rounds and reps as possible in 10 minutes of:
15 Calories of Rowing
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
5 Burpee Box Jump-Overs (24″/20″)
do a snatch deadlift, guide yourself back down to the ground going through each position, gently touch the ground and go right into a snatch. Do not rest or slam on the ground.
finish higher than last week
