041/13/2020

Full Tools for STRENGTH
Clean (3 waves: 3 sets of 1-2 reps from 75-95%)
Wave 1: 3 sets, 2 reps building between 75-85%
Wave 2: 3 sets, 1-2 reps building between 80-90%
Wave 3: 3 sets, 1-2 reps building between 80-95%
Split Jerk (5 x 2; keep all sets between 75-90% of your 1RM)
Back Squat (4-6 sets of 3 reps, building from 85%)
– build if it feels good, keep it at 75% if it doesn’t
– complete at least 4 sets
Metcon (Weight)
Accessory Conditioning:
20 min x
15 GHD Sit Ups
10 Widegrip Bentover Row
15 GHD Back Extension
10 Strict Press

– 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

Limited Tools for STRENGTH
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)
Every 8 min x 4
20 Pull Ups
30 Push Ups
40 Squats with any odd object
50 Sit Ups

If you don’t have a pull up bar, do 20 alternating renegade rows

Full Tools for ENDURANCE
Metcon (AMRAP – Rounds)
Every 3 min x 6
Run 200m/Row 12-15 Cal/ Bike 9-12 Cal
9 Power Clean and Jerk @ 115/75
7 Bar-Facing Burpees
Metcon (AMRAP – Rounds and Reps)
5 Rounds for Time
9 Deadlift @ 225/155
9 Handstand Push Ups
9 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50ft Overhead Walking Lunge
15 Push Ups
50ft Overhead Walking LUnge
Rest 1 min

Metcon
Metcon (AMRAP – Rounds and Reps)
Every 3 min x 6
Run 200m
16 Alternating DB Power Clean and Jerks
7 Lateral Burpees over DB
Metcon (AMRAP – Rounds and Reps)
5 Rounds for Time
7/7 Suitcase Deadlift
9 Handstand Push Ups
9 DB Pike Crunch
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50ft Overhead Walking Lunge
15 Push UPs
50ft Overhead Walking Lunge
Rest 1 min

General Fitness
Metcon
General Fitness
Here’s a WOD everybody can do!

Knees and Hips:
Tempo Squats – 3330 (3 sec down, 3 sec pause, 3 sec up, no pause at top)
Mountain Steppers – like mountain climbers, but foot goes all the way up to your hand like a Yoga lunge

4 Rounds
6 Tempo Squats
20 Mountain Steppers
10 Alternating High Knees (standing, not running)

4 Rounds
Step Up or Reverse Lunge
4 x 15 per side
– for folks who struggle with depth, hold onto something and work on that
– for folks who have no problem with this, add a weight to the movement

4 Rounds
4 Inch Worms (alternate walking hands to feet and feet to hands)
8 Push Ups
30 sec Side Plank left
30 sec Side Plank right

GET BETTER AT BURPEES:
Pick a challenge; or heck, do all of them!!

Burpee Challenge 1:
30 sec on / 30 sec rest x 10
Complete as many burpees as possible each round

Burpee Challenge 2:
70 Burpees for Time

Burpee Challenge 3:
Complete 50 Burpees while holding a towel between your feet without dropping it!

Burpee Challenge 4:
Complete 25 Burpees using only your right leg then complete 25 burpees only using your left leg!!

SOCIAL CHALLENGE:
Meditate for 30 minutes
– no sounds
– no lights
– calm your thoughts
– breathe slowly
– focus on your breath