05/01/2020

Warm-up
Warm-up
A) Row 500m or 30 on/30 off x 2 min KB swing
+
B) Barbell Complex i x 3
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row
+
C) 3 x 6/6 DB Snatch
option to add DB Squat Snatch

Full Tools for STRENGTH
Snatch (Build to a 1RM Snatch)
Metcon (Weight)
5 Rounds for Quality
6 Snatch Deadlift
4 Snatch High Pull
2 Overhead Squat
– medium weight
Deadlift (5 x 5; all heavy, between 70-80%)

Limited Tools for STRENGTH
Metcon (Time)
For Time
3 Rounds for Time
21 DB Snatch
15 Pull Ups
9 Handstand Push Ups
Metcon (AMRAP – Rounds and Reps)
For Quality
16 min x
15 Push Ups
12/12 Bench Row
9/9 Strict Press
6/6 Upright Row
Metcon (AMRAP – Rounds and Reps)
15 min x
15 Hollow Rocks
20-30 sec Chin Over Bar hold
20 Bicycle Crunch
20-30 sec Head Stand Tripod Hold
25 Sit Ups
30-60 sec Plank

Full Tools for ENDURANCE
Power Snatch (5 reps EMOM x 10; heavier than last week)
Metcon (Time)
3 Rounds for Time
21 Ground to Overhead @ 95/65
15 Pull Ups
9 Handstand Push Ups
Metcon (AMRAP – Rounds and Reps)
15 min x
15 Hollow Rocks
20-30 sec Chin Over Bar hold
20 Bicycle Crunch
20-30 sec Head Stand Tripod Hold
25 Sit Ups
30-60 sec Plank

Limited Tools for ENDURANCE
Metcon (AMRAP – Rounds)
EMOM x 14
min 1: 16 Alternating DB Snatch
min 2: 10 Burpees
Metcon (AMRAP – Rounds and Reps)
For Quality
16 min x
15 Push Ups
12/12 Bench Row
9/9 Strict Press
6/6 Upright Row
Metcon (AMRAP – Rounds and Reps)
15 min x
15 Hollow Rocks
20-30 sec Chin Over Bar hold
20 Bicycle Crunch
20-30 sec Head Stand Tripod Hold
25 Sit Ups
30-60 sec Plank

Accessory
Metcon
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