2021/01/22

General Warm-Up
Warm-up
3:00 Run or jump rope at an easy pace

Or

:45 Jumping Jacks
:15 Rest
:45 Mountain Climber
:15 Rest
:45 Burpees
:15 Rest

Warm-up
"Chan Warm-Up"

25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Specific Warm-Up / Teaching
Warm-up
Clean and Front Squat Specific Warm-up (~5:00)
*With an PVC Pipe
5 Clean pulls
5 Hang high pulls (clean grip)
5 Hang muscle cleans
5 Front squats
5 Hang power cleans
5 Front squats
5 Power cleans
5 Front squats

Metcon
Metcon
3 Rounds NOT for time
20 Hip thrusts
25 Jump squats
Metcon (Time)
Limited equipment
15 – 12 – 9 – 6 – 3 For time
Dumbbell power cleans
Dumbbell front squats

No equipment
40 – 30 – 20 For time
Bag/backpack power cleans to shoulder, alternating
Bag/backpack front squats
*The bag can be any object fill to an appropriate load.

Cool Down / Mobility
Warm-up
5:00 Row, bike, run, or jump rope easy
1:00/1:00 Pigeon stretch on floor

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