2:00 Jog
then…
3 Rounds:
10 Squat Jumps
10 PVC Passthroughs
10 Scorpions
This is a warmup for the MetCon
Complete 3 Sets of:
AMRAP 4:
12/9 Calorie Ski
8 Power Clean
6 AbMat Situps
4 Front Squats
-Rest 1:00-
2 Sets:
1:00 Cardio (Your Choice)
10 Inchworm w/Push Up
10 PVC Muscle Snatch
5 PVC OH Squats
Then…
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
1+3 @ 6/10 RPE
1+3 @ 6.5/10 RPE
1+2 @ 7/10 RPE
1+2 @ 7.5/10 RPE
1+1 @ 8/10 RPE
1+1 @ 8/10 RPE
Complete For Time:
1000 Meter Run
75 Thrusters (45/35)
25 Burpee Box Get-Overs (48/40)
500 Meter Ski
then…
2 Sets:
10 PVC Passthroughs
10 Kang Squats
10 Alt. V-Ups
20 Min AMRAP
20/15 Cal Row
+3 Toes to Bar
Round 1: 20/15, 3
Round 2: 20/15, 6
Round 3: 20/15, 9
Round 4: 20/15, 12
Round 5: 20/15, 15
Etc..
Time Cap: 20 Minutes
*Your score is the total number of repetitions completed in the 20 minutes.
2 Sets (Not For Time):
20 GHD sit ups
60 Second Plank Clock Walk (Walk hands clock wise and then counter clock wise until the minute is up)
20 Seated Landmine Russian Twist
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
3:00 Run or Bike
then…
2 Rounds:
10 Cossack Squats
10 Alt. V-Ups
10 Muscle Cleans
With A Partner, Partitioning Reps as Desired, Complete AMRAP 24:
36 Calorie Ski
36 DB Bench Press (50/35)
36 Toes-to-Bar
36 Power Cleans (155/105)
*Non-working partner must complete 25′ sled push (+150/+90) in order to switch in.
2 Sets:
200m Jog (start easy and build to moderate/fast by last set)
5 Single-Arm DB Thrusters (light) (each side)
5 Inchworms
20 Minute AMRAP:
10 Front-Rack Reverse Lunges (55/35)
14 Calorie Row
20 Single-Arm DB Hang Snatch (55/35)
*Emerson Lee Loring was born on 10/14/2020 at 5:26PM!
2 Rounds:
200 Meter Jog
15 Banded Lateral Side Step (Each Way)
15 Banded Monster Walk (Forward/Backward)
10 Banded Air Squats
5 Inchworms
Every Minute on the Minute.
Complete AMRAP 12:
20 Air Squats
200 Meter Run
20 DB Push Press (10 Each Arm)
2 Sets:
1:00 Bike (easy to moderate)
10 Jumping Air Squats
10 Push Press (Empty Bar)
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE
With a Partner, Alternating FULL ROUNDS, Complete 10 Rounds (5 each):
12/10 Calorie Bike
15 Wall Ball (20/14) (10’/9’)
2 Sets:
1:00 Cardio
10 Pushups
10 Reverse Lunge W/Twist
10 PVC Passthroughs
10 Good Mornings
Complete 3 Rounds For Time:
20 Alternating DB Snatches
15/10 Calorie Row
10 Toes-to-Bar
5 Burpess Over the DB
1-2 Sets:
1:00 Cardio (moderate pace)
8 Hanging Scap Retractions
4 Kip Swings
2 Strict Pull Ups
:30 Handstand Hold
Complete 5 Rounds For Time:
18/12 Calorie Row
12 Chest-to-Bar Pullups
6 Handstand Pushups
2-3 Rounds Not For Time:
6 Barbell Bench Press (moderate/heavy)
10 Barbell Drag Curls (moderate)
12 Reverse Grip Barbell Bench Press (moderate)
10 Dumbbell Hammer Curls (moderate) (each side)
12 Flat Bench DB Chest Fly (moderate)
1-2 Sets:
300m Row (moderate)
50 Single Unders
5 Inchworms
10 Dumbbell Snatches (moderate)
5 Dumbbell Goblet Squats (moderate)
3 x 2 Across in Weight
For time:
40 Double Dumbbell Snatches (2×35/25)
90 Double-Unders
20 Devils Press (2×35/25)
90 Double-Unders
10 Burpee Dumbbell Squat Clean Thruster (2×35/25)
Rx+:
For time:
40 Double Dumbbell Snatches (2×50/35)
120 Double Unders
20 Devils Press (2×50/35)
120 Double Unders
10 Burpee Dumbbell Squat Clean Thruster (2×50/35)
TARGET SCORE
Target Time: sub 11 minutes
Time Cap: 15 minutes
WORKOUT STRATEGY & FLOW
Double Dumbbell Snatch: Aim for no more than 5 sets. Only one head of each of the dumbbells needs to touch the ground each rep. Hinge at the hips and keep the core engaged!
Double Unders: These are ideally done in bigger sets if possible. However, it is smart to evaluate yourself halfway through. If you’re feeling fatigued – take an extra break!
Dumbbell Devil Press: When you need to rest, rest at the bottom. Release your grip a little at the bottom during the burpee and then BIG hip drive up! DON’T ISOLATE YOUR BACK!
Burpee Squat Clean Thruster: There are only 10 of these and then you’re done. Hang on and finish strong. Again – rest at the bottom of the burpee if needed!
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