Oh Snap, It’s National Camera Day
Warm Up/Mobility
Warm-up
-Low back Smash
-Hamstring Smash and floss
-Hamstring Smash and floss
Burgener Warm up
PVC
5 Dip Drive Shrug
5 Dip Drive Shrug, Elbow high to the outside
5 Dip Drive Shrug, Elbows high to outside, Fast Turn over and Snap Over Head
3 – Power Position, Half Squat, Full Squat.
Empty BB
High Hang Snatch
Above Knee Snatch
Mid Shin Snatch
3-4 Rounds
1 round of Rowling (max penalty of 5 burpees over rower)
10 Banded good mornings
5 Deadlifts (empty bar – build across)
40 single unders
1:00 Bike (moderate)
Strength
1st part of Strength is for Movement Practice Stay Light
20 Min for Both Parts of Strength
20 Min for Both Parts of Strength
Metcon (Weight)
4x (1+1+1+1)
Snatch deadlift + Pause Power Snatch + Snatch + Snatch Balance
Snatch deadlift + Pause Power Snatch + Snatch + Snatch Balance
*Pause Power Snatch is at the Top of the Power position of Snatch.
Snatch (3×1)
Start at 70% of Snatch
and End at 75%
and End at 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
30/20 Cal Row or 20/15 Calorie Assault Bike
20 Bar Facing Burpees
20 Deadlift (225/155)
100 Double Unders
30/20 Cal Row or 20/15 Calorie Assault Bike
20 Bar Facing Burpees
20 Deadlift (225/155)
100 Double Unders
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 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch
Conditioning
Metcon (2 Rounds for reps)
2 Sets:
50’ Handstand Walk
40/30 Calorie Ski
30 Deficit Handstand Push up (6"/4.5")
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00-
50’ Handstand Walk
40/30 Calorie Ski
50 GHD Sit Ups
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00 b/t sets-
50’ Handstand Walk
40/30 Calorie Ski
30 Deficit Handstand Push up (6"/4.5")
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00-
50’ Handstand Walk
40/30 Calorie Ski
50 GHD Sit Ups
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00 b/t sets-
Metcon (Time)
Row "Max Power" Workout
4 Sets
3 strokes (pulls) at 100%,
*2min easy pace b/t sets
4 Sets
3 strokes (pulls) at 100%,
*2min easy pace b/t sets
-Rest 2min-
250m controlled sprint at 98%, 4min rest,
250m sprint at 100%
Banded Hip Activation