Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Ankle Stretch per side
30 seconds Prayer Stretch
30 seconds Bodyweight Squat Hold
30 seconds Wall Ball Squat Clean and Press
30 seconds Band Good Morning
Movement Prep:
2 Rounds
10 Empty Bar Deadlift
6 Single Arm Dumbbell Deadlift per side
6 Single Arm Dumbbell Snatch per side
30 seconds Echo Bike
Strength
Deadlift
Sets X Reps: Perform Sets of 3-5 Reps Until You Build to 70% of Your 1 Rep Max, Then Perform an Amrap in 15-20 Minutes
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.
WOD
4 Rounds for Time
COMPETITIVE
12 Dumbell Snatches (50/35)
18/14 Cal Echo Bike
24 Wall Balls (20/14)
PERFORMANCE
12 Dumbell Snatches (35/25)
15/12 Cal Echo Bike
24 Wall Balls (14/10)
LIFESTYLE
12 Dumbell Snatches
1 minutes Echo Bike
24 Wall Balls Thrusters
Form: Keep your head up during the DB snatches, and squat as low as possible during the wall ball.
Stimulus: This is a strength and conditioning workout, mixing both upper and lower body movements.