Teams
Warm Up/Mobility
Warm-up
4 Rounds
5/5 Single Arm Ring Row
5 DB Deadlift
5 DB Front Squat
5 DB Shoulder press
6 Alt Lunges
4 Inchworms
6 Box Step Ups
6 Hang Power Cleans
5/5 Single Arm Ring Row
5 DB Deadlift
5 DB Front Squat
5 DB Shoulder press
6 Alt Lunges
4 Inchworms
6 Box Step Ups
6 Hang Power Cleans
Metcon
Metcon (4 Rounds for reps)
Teams of 2 (4 Stations – Split except Double under)
Amrap 4
6 Rope Climbs
14 Man Makers (50’s/35’s)
–1:30 Transition–
Amrap 4
22 Push Ups
28 Alt Pistols
–1:30 Transition–
Amrap 4
10 Ring Muscle Ups
40 Goblet Squats (53/35)
–1:30 Transition–
Amrap 4
30 Doubles Unders (each)
20 Hang Power Cleans (135/95)
Amrap 4
6 Rope Climbs
14 Man Makers (50’s/35’s)
–1:30 Transition–
Amrap 4
22 Push Ups
28 Alt Pistols
–1:30 Transition–
Amrap 4
10 Ring Muscle Ups
40 Goblet Squats (53/35)
–1:30 Transition–
Amrap 4
30 Doubles Unders (each)
20 Hang Power Cleans (135/95)
Finisher
Metcon
Bicep circuit
5 sets
12-15 forehead curls
12-15 Seated alt curls each arm
12-15 preacher curls
12-15 reverse curls
20 forearm curls on bench
————————
Tricep circuit
3 sets
30 bench dips
20 overhead dumbbell ext
20 double tricep kick back
20 skull crushers
20 tricep pushdowns
5 sets
12-15 forehead curls
12-15 Seated alt curls each arm
12-15 preacher curls
12-15 reverse curls
20 forearm curls on bench
————————
Tricep circuit
3 sets
30 bench dips
20 overhead dumbbell ext
20 double tricep kick back
20 skull crushers
20 tricep pushdowns
Metcon
3 Sets:
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
Metcon
12-10-10-8 Back rack reverse lunge steps (Build to a challenging weight for each set)
4×15 Hip extensions (Light/moderate) (Sub good mornings if needed)
3×15 Weighted single leg glute bridge (Light/moderate)
4×15 Hip extensions (Light/moderate) (Sub good mornings if needed)
3×15 Weighted single leg glute bridge (Light/moderate)
Conditioning
Metcon
BikeErg Interval
3 sets:
2x (5min at fast, 1min hard (standing))
No rest b/t reps & 5min at easy b/t sets
3 sets:
2x (5min at fast, 1min hard (standing))
No rest b/t reps & 5min at easy b/t sets
Post Workout Mobility
3:00 Child’s Pose