Cha Cha Slide
Warm Up/Mobility
Warm-up
10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats
10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses
10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses
Strength
Back Squat Every 1:30 for 8 Sets (building)
Back Squat (8×3)
Work up to a challenging triple. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.
Metcon
Warm-up for METCON:
4/4 Wall Facing Shoulder Taps
4/4 Wall Facing Hip Taps
5 Wall WalksHigh Volume of Handstand walks w/ Lots of Cardio please modify as needed
4/4 Wall Facing Shoulder Taps
4/4 Wall Facing Hip Taps
5 Wall WalksHigh Volume of Handstand walks w/ Lots of Cardio please modify as needed
Metcon (2 Rounds for reps)
Run
800-400-400-200-100
Ring Muscle UP
5-4-3-2-1
*100’ Handstand walk after each round
–3:00 Rest–
800 M Run
5 Muscle Ups (Ring)
250’ Handstand Walk
800-400-400-200-100
Ring Muscle UP
5-4-3-2-1
*100’ Handstand walk after each round
–3:00 Rest–
800 M Run
5 Muscle Ups (Ring)
250’ Handstand Walk
800 M Run then 5 MU then 100′ HSW, 400 M Run then 4 MU and 100′ HSW…
25 Min TC for 1st set
11 Min TC fo 2nd
25 Min TC for 1st set
11 Min TC fo 2nd
Strength
If time permitting and if able
Snatch Push Press + OHS (6-6-4-4*)
– (5+1) x 2 sets @ 65-75% 1RM Snatch
– (3+1) x 3 sets @ 75-85% 1RM Snatch
– (3+1) x 3 sets @ 75-85% 1RM Snatch
2-position Snatch (4 x (1+1))
Hang Snatch + Floor Snatch
4 sets starting at 65% of 1 RM Snatch building in the 4 sets of 1 Hang Snatch and 1 full Snatch
Snatch Pull (4×3)
start at 85% and build in sets to 90%
Finisher
Metcon
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Post Workout Mobility
2:00 Couch Stretch
10 Downward Dog to Upward Dog
10 Downward Dog to Upward Dog
Banded Hip Activation