04/21/2020

Warm-up
Metcon
3 Rounds x
12 Atlas Lunge (hands interlaced overhead)
9 Prisoner Squats (hands behind head)
6 Transitions from Down Dog to Up Dog
+
3 Rounds per side x
5 DB Upright Row
4 DB Press
3 DB Overhead Squat

Full Tools for STRENGTH
Metcon (Weight)
Barbell Snatch Complex

6 x light to medium
1 Snatch High Pull +
1 Muscle Snatch +
2 Hang Power Snatch +
3 Overhead Squat

Snatch (6 x 3 @50-70%)
3@50%
3@55%
3@60%
3@65%
3@70%
Snatch Pull (5 x 1-2 @ 100% 1RM Snatch)
Metcon
Accessory Work:
A:
Strict Pull Up // Romanian Deadlift
5 x 5-8 // 5 x 8-12; medium weight

B:
Bentover Row // Overhead Squat
4 x 8-12 // 4 x 6-10

C:
Widegrip Pull Up // GHD Back Extension
4 x 8-12 // 4 x 8-12

D:
Ring Row // Hamstring Curl
4 x 12-15 // 4 x 8-15

Limited Tools for STRENGTH
Metcon (Weight)
5 rounds x
6 DB Split Snatch per side
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 Alternating DB Hang Snatch
12 Overhead Reverse Lunge – L
12 Alternating DB Hang Snatch
12 Overhead Reverse Lunge – R
Metcon (AMRAP – Rounds and Reps)
15 min x
6 Alternating Turkish Get Ups
12 American KB Swings
18 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
Accessory Conditioning:
14 min x
12/12 Bench Row
9/9 Bicep Curl
6/6 Upright Row

Full Tools for ENDURANCE
Metcon (Weight)
Barbell Snatch Complex

6 x light to medium
1 Snatch High Pull +
1 Muscle Snatch +
2 Hang Power Snatch +
3 Overhead Squat

Snatch (4-6 Reps EMOM x 10; medium weight, full snatch)
Metcon (AMRAP – Rounds and Reps)
15 min x
6 Alternating Turkish Get Ups
12 American KB Swings
18 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
20 KB Swings
15 Bentover Row
10 Burpees
5 Hang High Pull

Limited Tools for ENDURANCE
Metcon (Weight)
EMOM x 10
20 Alt. DB Snatch
Metcon (AMRAP – Rounds and Reps)
15 min x
6 Alternating Turkish Get Ups
12 American KB Swings
18 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Single Leg Burpees – L
12 Overhead Reverse Lunge – L
6 Single Leg Burpees – R
12 Overhead Reverse Lunge – R

General Fitness
Metcon
General Fitness
Stuff that everybody can do!

Shoulders and Core:
Tempo Crunch – one leg out/one leg in, hands under butt
Bird Dog – On all fours, opposite hand and foot extended away

3 Rounds:
5/5 Tempo Crunch 5500 (5 sec up, 5 sec hold, down and right back into the next one)
10 Alternating Bird Dog w/ 5 sec hold per movement
5/5 Side Plank with 5 sec hold on tuck

3 Rounds:
4 Inch Worm
8 Alternating Yoga Lunge (foot to hand)
4 Push Ups
10-Second Up Dog (or Cobra) hold

SKILL WORK:
check out the videos we posted on the FB group page and complete 10-15 minutes of either "HS Hold Progression", "HS Push Up Progression" or "HS Push Up Accessory"

WOD:
"Fartlek Run"
40-30-20-10
Run 1 min
Push Ups
Run 1 min
Air Squats
Run 1 min
Lunges (lunges total)
Run 1 min
Football Burpees

GET BETTER AT DOUBLE UNDERS – ROUND 2
Pick 1
*but wait, I don’t have a jump rope! No prob, just do little tuck jumps!*

Double Under Challenge 1:
Complete 500 Jump Rope Singles; every five reps, jump as high as you can

Double Under Challenge 2:
Complete 300 Double Unders

Double Under Challenge 3:
In Unbroken Sets only, complete
10-20-30-40-50-50-40-30-20-10 Double Unders

Double Under Challenge 4:
2 min on/1 min rest x 5
Max reps double unders

SOCIAL CHALLENGE
Find 1 song from the 1960s, 1970s, 1980s, 1990s and 2000s to put on the"ON TRACK ULTIMATE PLAYLIST"
– post your songs on FaceBook.