2021/02/03
General Warm-Up
Warm-up
EMOM 9:00
MInute 1: Mountain climbers
Minute 2: Glute bridge
Minute 3: 0:25/0:25 Single arm high plank
MInute 1: Mountain climbers
Minute 2: Glute bridge
Minute 3: 0:25/0:25 Single arm high plank
Metcon
Metcon (Time)
4 Rounds for time
10 Dumbbell hang power snatch, right
15 Staggered stance single arm dumbbell rows, right
30 Double unders
10 Dumbbell hang power snatch, left
15 Staggered stance single arm dumbbell rows, left
30 Double unders
*Dumbbell Load is 50lbs/35lbs
10 Dumbbell hang power snatch, right
15 Staggered stance single arm dumbbell rows, right
30 Double unders
10 Dumbbell hang power snatch, left
15 Staggered stance single arm dumbbell rows, left
30 Double unders
*Dumbbell Load is 50lbs/35lbs
Bodyweight Only
4 Rounds for time
15 Single arm plank to wall press
30 Double unders
15 Truck rows or pull-ups if a bar is available
30 Double unders
Bag/Back Variation
4 Rounds
30 Bag swings
30 Double unders
30 Bag rows
30 Double unders
Accessory Work
Warm-up
100 Russian twists, unloaded or light load
Stretch (~5:00)
2 Rounds
0:45 Wall press stretch
0:45/0:45 Standing calf stretch
