Tick Tock
Warm Up/Mobility
Warm-up
8 Minutes (Steady movement through the following):
1 Minute Cardio (start easy and build intensity each round)
10 kettle bell single arm suitcase deadlifts (light/moderate) (each side)
15 banded good mornings
0:20 side plank (each side)
1 Minute Cardio (start easy and build intensity each round)
10 kettle bell single arm suitcase deadlifts (light/moderate) (each side)
15 banded good mornings
0:20 side plank (each side)
1 Set: (at workout pace)
9/7 Calorie Assault Bike
4 Deadlifts (at workout 1 weight)
Metcon
Metcon (AMRAP – Reps)
EMOM 20
1 Min: 10 Deadlifts (225/155)
2 Min: 12/8 Cal Row (9/6 Bike)
3 Min: 20 alt Lunge
4 Min: Max Burpees
1 Min: 10 Deadlifts (225/155)
2 Min: 12/8 Cal Row (9/6 Bike)
3 Min: 20 alt Lunge
4 Min: Max Burpees
Finisher
Metcon
3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
Post Workout Mobility
Strength
Snatch Balance (3-3-2-2)
2 sets of 3 @70-75% 1RM Snatch
– 2 sets of 2 @ 75-80% 1RM Snatch
* Rest 2 minutes between sets *
– 2 sets of 2 @ 75-80% 1RM Snatch
* Rest 2 minutes between sets *
Power Snatch ( 4 singles @ 70-75% 1 RM )
Snatch Grip Deadlift (3 sets x 3 @ 110% 1 RM Snatch)
1:00 Couch Stretch (Each Side)