Cupid Shuffle
Warm Up/Mobility
Warm-up
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Strength
Warm-up
3:00 Cardio
-then-
-then-
Barbell Prep – (perform all movements below in the power position (no squat required))
Burgener Warm up Clean- 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Clean – "FOOT WORK"
Push Press + Push Jerk + Push Press (4 x (1+1+1) – Pause 2 Sec in each)
Perform the prescribed number of Movements (Push Press = Dip Drive and Punch Over Head; Push Jerk = Dip Drive Punch Dive under bar in power position (2 dips 1 to drive 1 to catch)
Build In sets – 70-75% Base off of Push Press Max
Clean Lift Off + Clean + Jerk (4-4-4-3-3)
Clean Lift off + Clean + Jerk
2 Clean lift off at 1" Pull +1 Clean + 1 Jerk @65%
2 Clean lift off 2 1" Pull + 1 Clean + 1 Jerk @ 67%
then
2 Clean lift off w 1" pull + 1 Clean + 1 + Jerk @ 70%
1 Clean Lift off w/ 1" pull +1 Clean + 1 Jerk (73%)
1 Clean Lift off w/ 1" pull +1 Clean + 1 Jerk (78%)
2 Clean lift off 2 1" Pull + 1 Clean + 1 Jerk @ 67%
then
2 Clean lift off w 1" pull + 1 Clean + 1 + Jerk @ 70%
1 Clean Lift off w/ 1" pull +1 Clean + 1 Jerk (73%)
1 Clean Lift off w/ 1" pull +1 Clean + 1 Jerk (78%)
Metcon
18:00 TC
13:00 – 15:00 Goal
13:00 – 15:00 Goal
Metcon (Time)
50/40 Calorie Row
50 Wall Balls (30/20)
50/40 Calorie Row
50 Strict Handstand Push Ups
50 Wall Balls (30/20)
50/40 Calorie Row
50 Strict Handstand Push Ups
Scaling option
50/40 Calorie Row
35 Wall Balls (30/20)
50/40 Calorie Row
35 Strict Handstand Push Ups
50/40 Calorie Row
35 Wall Balls (30/20)
50/40 Calorie Row
35 Strict Handstand Push Ups
Strength
Power Clean + Hang Squat Clean (10-8-6-4)
Power Clean + Hang Squat Clean
(1+1) x 5 reps
– (1+1) x 4 reps
– (1+1) x 3 reps
– (1+1) x 2 reps
– (1+1) x 4 reps
– (1+1) x 3 reps
– (1+1) x 2 reps
Finisher
Metcon
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch
2:00 Frog Stretch
Banded Hip Activation