04/23/2020

Warm-up
Warm-up
3 Rounds x
50ft Spiderman Crawl
4 Inch Worm
30 Jump Rope
+
3 Rounds x
8/8 Step Ups
6 Drop Squats
4 Box Jumps
+
3 Rounds x
10/10 Leg Swings
12 American KB Swings
6 Goblet Squats

Full Tools for STRENGTH
Metcon (Weight)
4-6 Rounds x
1 Clean Pull +
1 Power Clean +
1 Hang Power Clean +
1 Hang Squat Clean +
2 Front Squat
Clean (5 x 1-2)
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Back Squat (5 x 2-4 reps @ 110-120% of your 1RM Clean)
Metcon
Accessory Strength
A:
Strict Press // GHD Sit Ups
5 x 5-8 // 5 x 15-20

B:
Ring Dip // KB Pike Crunch
4 x 8-12 // 4 x 10-15

C:
DB Arnold Press // Dead Bug
4 x 8-12 // 4 x 20

D:
Front Delt Raise // Lateral Delt Raise // Barbell Shrug
4 x 10-15 // 4 x 10-15 // 4 x 8-15

Limited Tools for STRENGTH
Metcon (Weight)
4 Rounds per side x
3 DB Deadlift
3 DB Hang Power Clean
3 DB Hang Squat Clean
Metcon (Weight)
8 Rounds
5 Box Jumps
4 Hang Squat Clean – L
4 Hang Squat Clean – R
12 Reverse Lunge w/ DB in Front Rack
Rest 1-2 min
Metcon (Time)
4 Rounds x
Left Side
4 Tempo DB Squats
6 DB Thrusters
8 Jump Squats
rest 1 min
Right Side
4 Tempo DB Squats
6 DB Thrusters
8 Jump Squats
rest 1 min
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Run/Row 1 min
15 Push Ups
12 KB Pike Crunch
9 HSPU or Pike Push Up
20 Hollow Rocks

Full Tools for ENDURANCE
Metcon (AMRAP – Rounds)
EMOM x 10
5 Power Clean
5 Thruster
– 115/75
Metcon (AMRAP – Rounds and Reps)
3 min on / 90 sec Rest x 4
Each 3 min segment is an AMRAP
9 Front Squat
9 Toes to Bar
9 Back Squat
9 Toes to Bar
– 135/95
– pick up each round where you leave off
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Run/Row 1 min
15 Push Ups
12 KB Pike Crunch
9 HSPU or Pike Push Up
20 Hollow Rocks

Limited Tools for ENDURANCE
Metcon (AMRAP – Rounds)
EMOM x 12
min 1: Left
min 2: Right
5 DB Power Clean
5 DB Thruster
Metcon (AMRAP – Rounds and Reps)
3 min on / 90 sec Rest
each 3 min segment is an AMRAP
9 DB Squat – L
9 Football Burpee
9 DB Squat – R
9 Football Burpee
– pick up where you leave off
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Run/Row 1 min
15 Push Ups
12 KB Pike Crunch
9 HSPU or Pike Push Up
20 Hollow Rocks

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

"Exploder"
20 min x
Max Reps Unbroken Push Up/Pliometric Push Up
100 yard sprint
Rest 1 min

Core Builder
6 x
30 sec Side Plank L
15 Hollow Rocks
30 sec SIde Plank R
15 Supermans

"Core 400"
150 Double Unders
100 Sit Ups
75 Push Ups
50 V-Ups
25 Burpees