04/16/2020

Warm-up
Warm-up
3 Rounds
8 Alternating Yoga Lunge
6 Air Squat w/ 3 second hold at bottom
6/6 Single Leg Toe Touch
3 Inch Worm
+
3 Rounds
20 Running High Knees
20 Butt Kickers
10/10 Leg Swings
10/10 Side-to-Side Leg Swings
+
3 Rounds
4 Bottom-to-Bottom Squat Jumps
10 Alternating Power Skips
4 High Jump w/ Knee Tucks
4 Burpees w/ Max Height Jump Up

Full Tools for STRENGTH
Power Clean + Push Jerk (3 Waves of 3 sets, building each wave)
Wave 1:
3@70 2@80 1@85
Wave 2:
2@80 1@85 1@90
Wave 3:
1@85 1@90 1@95
Clean pull + hang shrug (5 x 3+5; heavier than your heaviest single)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Front Squat (15 min to build to a heavy 2-rep)
Front Squat (4 x 10 @ 60-70% of your heavy 2-rep)
Metcon (AMRAP – Reps)
EMOM x 10
5-10 Bench Press (70%)
15 AbMat Sit Ups
– score by total number of Bench Press Reps
– don’t count rounds that you cannot complete AbMat Sit Ups

Limited Tools for STRENGTH
Metcon (Time)
Every 5 min x 4
30 Alternating DB Power Clean and Split Jerk
– rest remaining time
– record time to complete WORST round
Metcon (AMRAP – Reps)
Tabata DB Front Squat – R
– 8 Rounds 20 sec max reps / 10 second rest
– keep DB in Right hand the whole Tabata

REST 5 min

Tabata DB Front Squat – L
– 8 Rounds 20 sec max reps / 10 second rest
– keep DB in Left hand the whole Tabata

Record worst set out of all 16 rounds

Metcon (AMRAP – Reps)
Jumping Split Lunge

Uber-Tabata:
10 x 30 sec on 15 sec Rest

– Score by worst round
– Continue even if you have to switch to reverse lunges
– record worst round

Metcon (AMRAP – Reps)
EMOM x 10
10-20 Push Ups
15 AbMat Sit Ups

-score by total number of push ups accumulated, but don’t count rounds that you don’t ALSO finish the AbMat Sit Ups

Full Tools for ENDURANCE
Handstand Push-ups (10 min x HSPU skill work)
Metcon (Weight)
Every 2 min x 3:
Rd 1: 15 Power Clean and Jerk @ light weight
Rd 2: 10 Power Clean and Jerk @ medium weight
Rd 3: 5 Power Clean and Jerk @ heavy weight

Rest 2 min

Every 2 min x 3:
Rd 1: 15 Power Clean and Jerk @ light weight
Rd 2: 10 Power Clean and Jerk @ medium weight
Rd 3: 5 Power Clean and Jerk @ heavy weight

Second set of rounds are the same as the first, except for a change in the weight. If you finished a round in less than 1 min, increase the weight for that round. If you finished a round in more than 1:30, decrease the weight for that mirrored round.

Pick weights based on best guess for a good challenge.

Score will be the total weight (sum of weight in Rd 1 + Rd 2 +Rd 3) in the second series.

Thruster Train (AMRAP – Rounds and Reps)
"Thruster Train"
12m in AMRAP
6 Thrusters @ 95/65
+3 Alternating Front Rack Reverse Lunge

Lunge numbers are TOTAL, not per leg

Metcon (AMRAP – Reps)
EMOM x 10
5-10 Bench Press (70%)
15 AbMat Sit Ups
– score by total number of Bench Press Reps
– don’t count rounds that you cannot complete AbMat Sit Ups

Limited Tools for ENDURANCE
Handstand Push-ups (10 min x HSPU skill work)
Metcon (Time)
Every 5 min x 4
30 Alternating DB Power Clean and Split Jerk
– rest remaining time
– record time to complete WORST round
Metcon (AMRAP – Reps)
Tabata DB Front Squat – R
– 8 Rounds 20 sec max reps / 10 second rest
– keep DB in Right hand the whole Tabata

REST 5 min

Tabata DB Front Squat – L
– 8 Rounds 20 sec max reps / 10 second rest
– keep DB in Left hand the whole Tabata

Record worst set out of all 16 rounds

Metcon (AMRAP – Reps)
Jumping Split Lunge

Uber-Tabata:
10 x 30 sec on 15 sec Rest

– Score by worst round
– Continue even if you have to switch to reverse lunges
– record worst round

Metcon (AMRAP – Reps)
EMOM x 10
10-20 Push Ups
15 AbMat Sit Ups

-score by total number of push ups accumulated, but don’t count rounds that you don’t ALSO finish the AbMat Sit Ups

General Fitness
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