04242020

23
Apr

04242020

Furor-19 Cycle 1, Week 1, Day 4

Warm-up
3 Rounds
400m Run or 500m Row
15 KB/DB Swings

Mobility
3 min to work on T-spine mobility
(roll out, twisted supine stretch, etc.)
Here’s an excellent video on Thoracic Spine Mobility from Squat U

Strength
Minimal Equipment
6 Rounds
10 DB/KB Snatches (R-arm)
10 DB/KB Snatches (L-arm)
10 R-arm RKBS
10 L-arm RKBS
-1′ Rest-

With Equipment
Power Snatch
2 x 5 PS @ 60%
2 x 3 PS @ 65%
1 x 3 PS @ 70%
1 x 3 PS @ 75%
3 x 5 Sn. Grip DL @ 90%
*Cannot sit the weight down, must touch and go from the floor each rep.

Met-Con
Minimal Equipment
8′ AMRAP
100 Single Unders
80 S-Arm DB/KB Thrusters
Max Rep Burpees or Wall Walks

With Equipment
8′ AMRAP
100 Double Unders
80 Wallballs (20/14#)
Max Rep Burpee Muscle Ups in remaining time
(Sub Burpee Bar MU’s or Pull-ups)

Extra Work
3 Rounds
15 Side Crunches
into
:45 Side Plank Hold
Rest 1:00 after both sides
*Do the side crunches on the right immediately into 45 sec plank, then switch to left side, then rest 1′. Alternate sides you start with.