Blister in the Sun
Warm Up/Mobility
Metcon
15/12 Calorie
5 Inchworms
5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)
5 Inchworms
5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)
1 Set: (at workout pace)
2 Single Arm Dumbbell Push Press (Left arm) (at workout weight)
10ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (at workout weight)
2 Single Arm Dumbbell Push Press (Right arm) (at workout weight)
10ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (at workout weight)
Metcon
27:00 Time cap (3:00 Rest Included)
Metcon (Time)
3 Rounds
15 Single Arm Dumbbell Push Press (Left arm)(50/35)
50 ft Single Arm Overhead Dumbbell Walking Lunge (LEFT arm)
10 Single Arm Dumbbell Push Press (RIGHT arm)
25ft Single Arm Overhead Dumbbell Walking Lunge (RIGHT arm)
-rest 3 minutes-
3 Rounds
15 Single Arm Dumbbell Snatch (Left arm) (50/35)
50ft Handstand Walk
15 Single Arm Dumbbell Snatch (Right arm)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
50ft Single Arm Overhead Dumbbell Walking Lunge (Left arm)
50ft Handstand Walk
50 ft Single Arm Overhead Dumbbell Walking Lunge (Right arm)
50ft Handstand Walk
15 Single Arm Dumbbell Push Press (Left arm)(50/35)
50 ft Single Arm Overhead Dumbbell Walking Lunge (LEFT arm)
10 Single Arm Dumbbell Push Press (RIGHT arm)
25ft Single Arm Overhead Dumbbell Walking Lunge (RIGHT arm)
-rest 3 minutes-
3 Rounds
15 Single Arm Dumbbell Snatch (Left arm) (50/35)
50ft Handstand Walk
15 Single Arm Dumbbell Snatch (Right arm)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
50ft Single Arm Overhead Dumbbell Walking Lunge (Left arm)
50ft Handstand Walk
50 ft Single Arm Overhead Dumbbell Walking Lunge (Right arm)
50ft Handstand Walk
Finisher
Metcon
3 sets:
10 Pistol Squats or Pistol Progressions R/L
10 Bird Dog R/L
:30 Hollow Rock Hold
10 Pistol Squats or Pistol Progressions R/L
10 Bird Dog R/L
:30 Hollow Rock Hold
Post Workout Mobility
2:00 Lunge elbow to the floor (Each side)
2:00 Pancake Stretch
2:00 Pancake Stretch
Strength
Metcon (Weight)
Snatch Push Press + Snatch Balance + Snatch Push Press 4x(2+1+2)
Build @85 of 1 RM Snatch to 95%
Metcon (Weight)
1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Snatch with 3 second Pause in the receive x 3 sets @ 70-75% 1RM Snatch.
Metcon (Weight)
1 Snatch Deadlift to Mid Thigh + 1 Snatch x 3 sets @80-85% 1 RM Snatch
Snatch (3×1)
80-95%
Snatch Pull (Deficit 3×4)
Standing on 45# Plates
Conditioning
Metcon (Time)
For Time:
50-40-30-20-10
Cal Row
GHD SIt Ups (Sub Alt V Ups)
50-40-30-20-10
Cal Row
GHD SIt Ups (Sub Alt V Ups)
Metcon (Time)
8 Sets
15/12 Cal Echo Bike
150’ Sled Push (90/60, if on turf – moderate/heavy weight)
15/12 Cal Echo Bike
-Rest 1:1 b/t sets-
*Sub 20/16 Calorie Assault Bike if needed
15/12 Cal Echo Bike
150’ Sled Push (90/60, if on turf – moderate/heavy weight)
15/12 Cal Echo Bike
-Rest 1:1 b/t sets-
*Sub 20/16 Calorie Assault Bike if needed