Cornerstone Barbell Club – CornerStone Training


Warm-up (No Measure)

1. Warm-up

10 Minute Steady Bike


Floss Ankles and Quads


Metcon (8 Rounds for reps)

2. Conditioning

8 Rounds

1:00 on, 1:00 off

Max Double Unders

Max Burpees to 6″

Alternate Movements

Find a way through breathing to become as relaxed as possible before each set of double unders.

Strength and skill

clean (5×3)

3. Strength

Squat Clean 5×3

Perfect reps only

Triples can be successfully done between 60 and 90%

Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 90’s.


rope climb

4. Gymnastics

EMOM for 6 Minutes

3 Rope Climbs

Cycle the 3 reps as fast as possible and rest the remainder of the minute.

Accessory work

5. Accessory

Strict Press Power Cycle

Week 4 Day 3