04/06/2020

Weightlifting
Clean (3 waves: 3 sets of 1-2 reps from 70-90@)
Wave 1: 3 sets, 2 reps building between 70-85%
Wave 2: 3 sets, 1-2 reps building between 80-90%
Wave 3: 3 sets, 1-2 reps building between 75-90%
Split Jerk (5 x 3; keep all sets between 70-85% of your 1RM)
Back Squat (4-6 sets of 5 reps, building from 75%)
– build if it feels good, keep it at 75% if it doesn’t
– complete at least 4 sets
Metcon (Weight)
Accessory WOD
– focus is on quality, but go heavy
20 min x
5 Bentover Row
8 Hang Power Shrug or High Pull
5 Push Press
8 Evil Wheel
5 Good Morning

– You can change weights for each movement if you want, but it goes a bit more to plan if you find a heavy weight for your worst movement and stick with that

Weightlifting
Metcon (Weight)
EMOM x 12
3 DB Hang Power Clean
3 DB Hang Squat Clean
6 DB Front Squat
– alternate arms each round
Metcon (Weight)
EMOM x 10
3 DB Strict Press
3 DB Push Press
3 DB Push Jerks
– alternate arms each round
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 DB Thruster – L
10 Burpees
10 DB Thruster – R
20 American KB Swings

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
7 DB Hang Clean and Jerk – R
10 DB Front Squat
7 DB Hang Clean and Jerk – L
10 DB Front Squat
15 Burpees
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Single-Leg Deadlift
30 Double Unders
10 Single Leg Deadlift
30 Double Unders
Metcon (Time)
4 Rounds for Time
40 Alternating Reverse Lunges
10 Burpees
5 Wall Walks

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
7 Hang Power Clean and Jerk @ 115/75
10 Front Squat
15 Burpees Over Bar
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Deadlift @ 225/155
60 Double Unders
Metcon (Time)
4 Rounds for Time
50 ft Front Rack Walking Lunge
50 ft HS Walk or 5 Wall Walk
10 Thruster @ 115/75

Accessory
Metcon
At Home On Track
Part 1:
Yoga Series x 10 min
15 sec Each
Child’s Pose
Plank
Down Dog
Up Dog

Part 2:
Core Builder
3 Rounds
Tempo Crunch – 5 Sec Lift/5 Sec Hold x 10
Bird Dog – 10 Alternating Reps w/ 5 Sec Hold
Side Plank – 5 Tucks Under w/ 5 sec Hold per side

Part 3:
10 min x
Max Unbroken Push Ups
10 Air Squats

Part 4:
10 min x
20 Jumping Split Lunge
20 Pike Crunch

Part 5:
3 x Max Effort Plank (aim for 2 min)
rest as needed

Part 6:
Stretching
Hurdler Stretch – 1 min per side
Split Stretch – 30 sec middle, 30 sec per side
Couch Stretch – 3 x 45 sec per side