04/02/2020

Metcon
FULL TOOLS for Strength:

Hang Squat Clean
5 x 3 @ 70-80%; you can drop singles

Power Snatch
7 x 3; start sets at a weight that feels heavy and build AHAP

Front Squat (from floor)
5 x 5; this will be very hard. Clean your first rep (power or squat) and finish 5 more reps. Do this as heavy as you feel like you can clean

Deadlift or Clean Pull
5 x 5; if you have heavier weights, do the deadlift; if you have lighter weights, do the clean pull

Bench Press or Strict Press
5 x 8-10; all heavy

Strict Pull Ups
5 x max reps unbroken

Metcon
LIMITED TOOLS for Strength:
DB Hang Squat Clean to Full Lunge
– this is a unique movement. Take from hang position, but receive in a full lunge (almost to ground) and stand it up
6 x 8/8; AHAP

Offset Hang Power Snatch
– another unique movement. Take from the hang position w/ DB in one hand, KB or another DB in the other. Power Snatch one and let the other continue to hang. It IS okay if the two weights are different – try snatching the heavier and lighter to see which is harder
5 x 6/6; AHAP

Offset Single-Leg Deadlift
– use heavier weight on the same side as the leg you’re using. You can prop the opposite leg on a box, for balance.
5 x 8-12/8-12

Plyometric Push Ups
– the clapping push up! Blow up off the ground, or add depth assistance to make sure that you can explode
6 x max reps unbroken; rest 1 min each round

Bentover Reverse Flye:
– Single-Arm w/ DB or KB; feel free to use a chair or table to put your hand on for stability
4 x max reps per side

Metcon
FULL TOOLS for Endurance:

12 min AMRAP
6/6 Single Arm DB/KB Hang Squat Clean Thruster
18 Alternating Lunges w/ DB in Front Rack
– switch which hand the DB is in each rep! Your choice if it’s on the same side or opposite side as the lunging leg

14 min AMRAP
16 Alternating Side Lunge w/ DB held in hang
16 Bench Press or Floor Press, medium weight, Barbell or DB
16 Alternating DB Snatch

EMOM x 12
min 1: AMRAP Single-Leg Burpees – left
min 2: AMRAP Single-Leg Burpees – right
min 3: AMRAP American KB or DB Swing

Tabata Hollow Rocks + Side Plank
8 x 20 sec work/ 10 sec Side Plank
– alternate side planks each round

Metcon
LIGHT TOOLS for Endurance:

12 min AMRAP
8/8 Single Arm DB/KB Hang Squat Clean Thruster
24 Alternating Lunges w/ DB in Front Rack
– switch which hand the DB is in each rep! Your choice if it’s on the same side or opposite side as the lunging leg

14 min AMRAP
16 Alternating Side Lunge w/ DB held in hang
16 Push Ups
16 Alternating DB Snatch

EMOM x 12
min 1: AMRAP Single-Leg Burpees – left
min 2: AMRAP Single-Leg Burpees – right
min 3: AMRAP American KB or DB Swing

Tabata Hollow Rocks + Side Plank
8 x 20 sec work/ 10 sec Side Plank
– alternate side planks each round

Metcon
General FItness
Here’s a workout everybody can do!

Hips and Knees
Full Yoga Warm Up:
20 sec per Pose, 4 rounds
Child’s Pose
Down Dog
Up Dog
Plank
Warrior 1 – L
Plank
Warrion 1 – R

– this link is a cheat sheet for those poses

"Das Burn"
16 min x
8 Air Squats
8 Jump Squats
16 Jumping Split Lunge or Reverse Lunge
20 Push Ups
30 Mountain Climbers

Core Builder
Tabata Hollow Rock
8 x 20 sec on/ 10 sec rest

GET BETTER AT PUSH UPS
Pick 1:

Push Up Challenge 1:
5 sets of max reps unbroken, 1 min rest between rounds

Push Up Challenge 2:
Tabata Push Ups – 8 rounds, 20 sec on/10 sec off for max reps each round

Push Up Challenge 3:
150 Push Ups for Time

Push Up Challenge 4:
20 Push Ups EMOM x 10, sets do NOT have to be unbroken