04/24/2020

Warm-up
Metcon
3 Rounds x
12 Atlas Lunge (hands interlaced overhead)
9 Prisoner Squats (hands behind head)
6 Transitions from Down Dog to Up Dog
+
3 Rounds per side x
5 DB Upright Row
4 DB Press
3 DB Overhead Squat

Full Tools for STRENGTH
Metcon (Weight)
6 Rounds x
Light to medium weight
1 Snatch High Pull +
1 Muscle Snatch +
1 Power Snatch +
1 Hang Power Snatch +
1 Hang Squat Snatch +
2 Overhead Squat
Snatch (6 x 1-2 @ 65-85%)
2@65%
2@70%
2@75%
1@80%
1@85%
Snatch Grip Deadlift (5 x 2-3 @ 110-120% 1RM Snatch)
Metcon
Accessory Strength:
A:
Reverse Grip Bentover Row // Banded Pull Downs
4 x 6-12 // 4 x 12-15

B:
Towel Row // Strict Toes to Bar
4 x 8-12 // 4 x 6-10

C:
High Angle Bentover Row // Bicep Curl
4 x 10-12 // 4 x 8-12

D:
Bench Row // Bentover Reverse Flye //Hammer Curl
4 x 8-12 per side // 4 x 12-15 // 4 x Burnout

Limited Tools for STRENGTH
Metcon (Weight)
4 Rounds per side x
6 DB High Pull
5 DB Muscle Clean and Press
4 DB Snatch (option to Overhead Squat)
– stay light to warm up
Metcon (AMRAP – Rounds)
EMOM x 12
min 1: Left
min 2: Right
10 Alternating Jumping Split Lunges
5 DB Snatch
Metcon (AMRAP – Rounds and Reps)
12 min x
8 Suitcase Squat – L
4 Alt Turkish Get Up
8 Suitcase Squat – R
4 Alt Turkish Get Up
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
12 Upright Row
12 Bulgarian Deadlift – L
12 Bicep Curl
12 Bulgarian Deadlift – R

Full Tools for ENDURANCE
Power Snatch (5 reps EMOM x 10)
Metcon (Weight)
5 Rounds x
3 Hang Power Snatch
3 Hang Squat Snatch
3 Overhead Squat
– rest as needed
– keep weight light to medium
Metcon (AMRAP – Reps)
3 min on // 1 min rest x 4
21-15-9
Football Burpee
Bentover Row
– use an aggressive bentover row weight
– start over each round
– record worst round
Metcon (AMRAP – Rounds)
EMOM x 10
10 Bicep Curl
10 Skull Crusher

Limited Tools for ENDURANCE
Metcon (Weight)
4 Rounds per side x
6 DB High Pull
5 DB Muscle Clean and Press
4 DB Snatch (option to Overhead Squat)
– stay light to warm up
Metcon (AMRAP – Rounds)
EMOM x 12
min 1: Left
min 2: Right
10 Alternating Jumping Split Lunges
5 DB Snatch
Metcon (AMRAP – Rounds and Reps)
12 min x
8 Suitcase Squat – L
4 Alt Turkish Get Up
8 Suitcase Squat – R
4 Alt Turkish Get Up
Metcon (AMRAP – Rounds)
EMOM x 10
10 Bicep Curl
10 Skull Crusher

General Fitness
Metcon
General Fitness
Here’s something everybody can do!
– time to get outside and find something to pull from!!

5 x max effort pull up or row; full rest between sets
– follow video for how to do pulling exercises outdoors

12 min AMRAP
+1 Rep Ladder
+1 Reverse Lunge Left
+1 Reverse Lunge Right
+1 Air Squat
+1 Squat Jump
– each each you complete, add a rep to that movement until time runs out

GET BETTER AT PUSH UPS – ROUND 2!!
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