Cornerstone Barbell Club – CornerStone Training


Warm-up (No Measure)

1. Warm-up

4 Steady Rounds:

12 Wallballs 20/14lbs

8 Kipping Handstand Push Ups

12 Calorie Row


Metcon (AMRAP – Rounds and Reps)

2. Met-Con

AMRAP 15 Minutes:

40 Wallballs 20/14lbs

20 GHD Sit-Ups

10 Strict Handstand Push-Ups

Steady pace wins the race on this piece. Smooth transitions and big sets on each movement.

Strength and skill

Power Snatch (6×2)

Snatch should be caught noticeably higher than parallel. This is not muscle snatch, but intended to be a pulling accessory.


toes 2 bar

4. Gymnastics

Every 4 Minutes for 12 Minutes

Bike 40/25 Calories

15 Toes to Bar
15 Toes to Bar isn’t hard for most. Let’s make it difficult by pushing really hard on the bike first.

Accessory work

5. Accessory

Posterior Chain Accessory Plan

Week 5 Day 1