Sunday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
200-meter run
12 single-arm BB deadlift (5/side)
25-ft KB farmers carry, left
25-ft KB farmers carry, right
1 set:
200-meter run
12 eye level swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right
1 set:
200-meter run
12 KB swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right
Gymnastics
Metcon (Checkmark)
On a 10:00 clock:
Handstand walk practice
Handstand walk practice
Warm-up
Warm-up
DB SNATCH REVIEW
DB OVERHEAD CARRY REVIEW
DB WARM-UP
2 sets:
6 DB snatch
25-ft DB overhead carry, right
25-ft DB overhead carry, left
Metcon
Metcon (Time)
RX
5 rounds for time:
10 alternating DB snatches (50/70 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right
5 rounds for time:
10 alternating DB snatches (50/70 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right
INTERMEDIATE
5 rounds for time:
10 alternating DB snatches (35/50 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right
BEGINNER
5 rounds for time:
10 alternating DB snatches (25/35 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right
INTENDED STIMULUS
10:00 or less.
Complete the DB snatches and DB overhead carries unbroken.
A lot of muscular fatigue in the shoulders and grip.
10:00 or less.
Complete the DB snatches and DB overhead carries unbroken.
A lot of muscular fatigue in the shoulders and grip.
Cool Down
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
:30 foam roll IT band/side
:30 foam roll quads/side
Intermediate athlete option: unbroken sets of 25 – 50 ft handstand walks.
Beginner option: handstand holds against the wall, attempting to handstand walk, partner-assisted handstand walk.