04/20/2020

Warm-up
Warm-up
3 Rounds
12 Alternating Lunges
9 Air Squats
6 Burpees
+
3 Rounds
10 Hollow Rocks
8/8 Single-Leg Touchdown
6 Inch Worms
+
4 Rounds
3 Max Height Tuck Jumps
3 Drop Squats (drop to the bottom as fast as you can)
6 Jumping Split Lunges

Full Tools for STRENGTH
Metcon (Weight)
Clean Skill Complex:
6 Rounds x
1 Clean High Pull +
1 Power Clean +
1 Hang Power Clean +
3 Front Squat
– light to medium
Clean (5 x 3@ 50-70%)
3@50%
3@55%
3@60%
3@65%
3@70%
Front Squat (5 x 1-2 reps @ 1RM (est.) Clean)
Metcon
Accessory Conditioning:
A:
Bench Press // GHD Sit Up
5 x 6-10 // 5 x 15-20; optional weighted

B:
Strict Press // Side GHD Sit Ups
4 x 8-12 // 4 x 8-12 per side

C:
Ring Dips // Evil Wheel
4 x 8-15 // 4 x 8-10

D:
Bench Dip // Lateral Delt Raise // Bicycle Crunch
4 x 20 // 4 x 12 per side // 4 x 20

Limited Tools for STRENGTH
Metcon (Weight)
8 Rounds x
4 Single Arm Dumbbell Deadlift
4 Single Arm DB Hang High Pull
4 Single Arm DB Front Squat
4 Single Arm DB Hang Squat Clean
– alternate arm each round
Metcon (Weight)
EMOM x 10
5 Box Jumps
5 DB Hang Squat Clean
– alternate arm each round
Metcon (Weight)
6 Rounds
12 Alternating DB Front Rack Reverse Lunge
6 Single Arm DB Thruster
Rest as needed
– alternate arms each round
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 Bench Dips
15 Air Squats
10 Push Ups
5 Burpees
20 KB Swings

Full Tools for ENDURANCE
Metcon (AMRAP – Rounds)
EMOM x 14
min 1: 7 Hang Squat Clean @ 115/75
7 Bar-Facing Burpees
min 2: 7 Thrusters @ 115/75
7 Toes to Bar
Metcon (Time)
5 Rounds x
20 Back Squat @ 135/95
rest as needed
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 Ring Dips or Push Ups
15 Toes to Bar or Football Burpees
10 Bench Press
5 Strict Toes to Bar

Limited Tools for ENDURANCE
Metcon (AMRAP – Rounds)
EMOM x 14
min 1: 7 Hang DB Squat Clean – L
7 Burpees
min 2: 7 Hang DB Squat Clean – R
7 DB Pike Crunch
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
+ 4 Alternating Overhead Walking
10 Goblet Squat
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
21 Bench Dips
18 AbMat Sit Ups
15 Push Ups
12 Hollow Rocks

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)

4 Rounds
6 Tempo Squats
50ft Spiderman Crawl or 16 Alternating Yoga Lunge
12 Alternating High Knees (standing, not running)

5 Rounds
1 min AMRAP / 1 min Rest
Alternating Reverse Lunge
– 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

8 Rounds for Time
8 Push Ups
8 V-Ups
8 Air Squats

GET BETTER AT BURPEES: ROUND 4
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:
Call a friend you haven’t spoken to in a while. Not picking up? Call somebody else until someone picks up the phone!!