04/09/2020

Weightlifting
Metcon (Weight)
5 Rounds
Light to Medium weight for skill
3 Snatch Grip RDL
2 Snatch High Pull
1 Muscle Snatch + OH Squat
1 Power Snatch + OH Squat
1 Full Snatch
Snatch Pull (6 x 3-5; medium to heavy)
– Feel free to use straps
– Focus on upright posture through first pull
– Back your knees out of the way
– Make hip contact
Hang Snatch (6 x 3 @ 70-85%)
– You do NOT have to connect
– They CAN be power
Front Squat (5 x 5; from the floor, same load)
Metcon (Time)
Accessory Conditioning:
5 Rounds x
3 Bench Press – Very Heavy
3 Chest to Bar Chin Ups
+
4 Rounds
6 Bench Press – Not as heavy
6 Strict Pull Ups
+
3 Rounds
10 Bench Press – Medium load
10 Widegrip Pull Ups

Weightlifting
Split Snatch (5 x 6 per arm; use DB)
Bulgarian Split Lunge (4 x 8-12 per leg w/ DB)
Bulgarian Deadlift (4 x 8-12 per leg)
– if you watch this video, please enjoy the Bow-chicka-wow-wow music
Metcon (AMRAP – Reps)
5 Rounds
1 min Wall Sit
1 min Max Reps Alternating Front Rack Reverse Lunge
1 min Rest
Metcon (Time)
For Time:
3 Rounds
6/6 Renegade Rows
8 Push Ups
10 Pike Crunch
+
3 Rounds
10/10 Renegade Rows
8 Push Ups
6 Pike Crunch

Metcon
Metcon (AMRAP – Rounds)
EMOM x 10
3 Hang Power Snatch
3 Overhead Squat
3 Behind the Neck Push Jerk

You’ll probably want to keep the weight relatively light, as this one adds up quickly
Metcon (Time)
6 Rounds for Time
16 Alternating DB Snatch
16 Alternating OH Reverse Lunge
– each round, switch the hand you use for the Lunge
Metcon (Time)
5 Rounds for Time
5 Snatch Grip Deadlift @ 185/135
10 Box Jumps
15 HS Push Ups
Metcon (AMRAP – Reps)
Tabata: 8 rounds 20 sec work/10 sec rest
Evil Wheel

Metcon
Metcon (AMRAP – Rounds)
EMOM x 12
Alternate Arms with each round
3 DB Hang Snatch
3 DB OH Squat or DB Thruster
3 DB Push Jerk
Metcon (Time)
6 Rounds for Time
16 Alternating DB Snatch
16 Alternating OH Reverse Lunge
– each round, switch the hand you use for the Lunge
Metcon (Time)
5 Rounds for Time:
7/7 Suitcase Deadlift (DB on one side)
10 Box Jumps
15 Push Ups
Metcon (AMRAP – Reps)
Tabata: 8 rounds 20 sec work/10 sec rest
Evil Wheel

Accessory
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