Cha Cha Slide

Warm Up/Mobility
Banded 7’s
Banded Hip Activation
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

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
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 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

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
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)

Post Workout Mobility
2:00 Couch Stretch
10 Downward Dog to Upward Dog

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