America the Beautiful
Warm Up/Mobility
Warm-up
3-4 Sets
1 Minute Cardio (your choice) (easy to moderate)
10 Wall Ball Squats
10 Wall Ball Press
8 hanging scap retractions
6 hanging knee raises
4 kip to swing
2 strict toes to bar
10 alternating v ups
1 Minute Cardio (your choice) (easy to moderate)
10 Wall Ball Squats
10 Wall Ball Press
8 hanging scap retractions
6 hanging knee raises
4 kip to swing
2 strict toes to bar
10 alternating v ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
100 Wall Balls (20/14)
50 Toes to Bar
25 Strict Handstand Push Ups
100 Wall Balls (20/14)
50 Toes to Bar
25 Strict Handstand Push Ups
Strength
Metcon (Weight)
Strict Muscle Snatch + Pressing Snatch Balance + Snatch Drop + Sots Press 3x(3+3+3+3)
Metcon (Weight)
Snatch Pull + Snatch High Pull + Power Snatch 4x (1+1+1)
Snatch (6×1)
Working 6 Sets to Find a x 1
Finisher
Metcon
3 Sets
30 Supermans
50ft Single DB Overhead Carry (Left)
50ft Single DB Overhead Carry (Right)
30 Supermans
50ft Single DB Overhead Carry (Left)
50ft Single DB Overhead Carry (Right)
Post Workout Mobility
1 min pigeon pose (each side)
1 min child’s pose
1 min child’s pose
Conditioning
Metcon (AMRAP – Rounds)
10-8-6-4-2
Dumbbell Squat Snatch (100/70)
50-40-30-20-10
Heavy Double Unders
-Rest 1:1 b/t sets-
20-16-12-8-4
Dumbbell Squat Snatch (70/50)
100-80-60-40-20
Double Unders
Dumbbell Squat Snatch (100/70)
50-40-30-20-10
Heavy Double Unders
-Rest 1:1 b/t sets-
20-16-12-8-4
Dumbbell Squat Snatch (70/50)
100-80-60-40-20
Double Unders
Metcon (Time)
3 sets
25/20 calorie bike erg
5 Bar Muscle Ups
50’ handstand walk
5 Bar Muscle Ups
50’ handstand walk
5 Bar Muscle Ups
25/20 calorie bike erg
-Rest 2:00 b/t sets-
25/20 calorie bike erg
5 Bar Muscle Ups
50’ handstand walk
5 Bar Muscle Ups
50’ handstand walk
5 Bar Muscle Ups
25/20 calorie bike erg
-Rest 2:00 b/t sets-