GingerSnap Day
Warm Up/Mobility
Warm-up
400 M Run
Then 2 Rounds
5 Pike Push ups
6 Shoulder Taps
7 Jumping Squats
8 Box Step ups
9 Hang Cleans
Then 2 Rounds
5 Pike Push ups
6 Shoulder Taps
7 Jumping Squats
8 Box Step ups
9 Hang Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 25
20 Hang Power Cleans (135/95)
5 Synchro Bar Facing Burpees
30 Box Jump Overs
5 Synchro bar Facing Burpees
40 HSPU
20 Hang Power Cleans (135/95)
5 Synchro Bar Facing Burpees
30 Box Jump Overs
5 Synchro bar Facing Burpees
40 HSPU
Finisher
Metcon
4×15 inverted barbell row (performed as a ring row just off of a bar) (stop 2-3 reps from failure OR at 15)
3×6-10 strict chin-ups+25 PVC banded seated rows (band attached to the rig with PVC through band, pull to sternum) (stop 2-3 reps from failure or at 10)
3×12 alternating Dumbbell hammer curls (mod/heavy across all sets)
*Superset movements as desired
3×6-10 strict chin-ups+25 PVC banded seated rows (band attached to the rig with PVC through band, pull to sternum) (stop 2-3 reps from failure or at 10)
3×12 alternating Dumbbell hammer curls (mod/heavy across all sets)
*Superset movements as desired
-then-
3 sets
1 minute plank
50 Russian twists (unweighted) (each side is a rep)
20 sit-ups
Post Workout Mobility
Conditioning
Metcon (Distance)
Row
3 Sets
3min at moderate
-Rest: 1min-
45sec at fast, 45sec at easy
45sec at fast, 45sec at easy
45sec at fast, 45sec at easy
45sec at fast, 45sec at easy
*Rest 2min b/t sets
3 Sets
3min at moderate
-Rest: 1min-
45sec at fast, 45sec at easy
45sec at fast, 45sec at easy
45sec at fast, 45sec at easy
45sec at fast, 45sec at easy
*Rest 2min b/t sets
Metcon (Distance)
BikeErg Workout
2 sets:
8min at mod/fast
4min at fast
8min at mod/fast
*5min at easy b/t sets
2 sets:
8min at mod/fast
4min at fast
8min at mod/fast
*5min at easy b/t sets
1:00 Seal Stretch
2:00 Child’s Pose
10 Alt Scorpion Stretches (Total)