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Barbell Complex

Metcon

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Workout

Friday, April 10, 2020

Weekly Mindset: "When you face difficult times, know that challenges are not sent to destroy you. They're sent to promote, increase, and strengthen you."

Barbell Complex

E2:00 x 5 Sets
Find a heavy of:
1 Deadlift
1 Hang Squat Clean
1 Split Jerk

There must be a pause after the deadlift before going into the hang squat clean. Remember these are two different movements

Metcon (Time)

"Going Down, Going Up"
For TIme: (30 min cut off)
50 Sit Ups
40 Cal Row
30 Deadlifts (225/155)
200m Run
10 Strict Handstand Push Ups
200m Run
30 Deadlift (225/155)
40 Cal Row
50 Sit Ups

Options for Row if we cannot row:
40 cal bike/800m Run/4:00 run

Options for Deadlift:
Find a cooler, fill a backapck with books, find an object to pick off the ground to hip height

Options for 200m:
Run for 1:00m

Options for Strict Handstand Push Ups:
10 Hand-Release Push Ups

Metcon (Time)

Burn! 12:00pm

Every 4:00 for 5 Rounds:
200m Run
25 Odd Object Ground to Overhead
15 Glute Bridges With Odd Object
5 Burpees Over Odd Object

Then
2 Rounds:
-2:00 Farmers Suitcase Carry Walk with DB, KB, Odd Object. Get a Milk Jug and fill it up with water. Back pack will work for this too. Or we can do a 1:00 hold on one side then switch to the other.
-1:00 Plank Hold
-1:00 Hollow Hold

Want to see some of these movements in action? Check out our .