Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Primer

3 Rounds:

50′ Handstand Walk

10 Burpees

10 Dumbbell Push Press 50/35lbs

Metcon

Metcon (Time)

2. Conditioning #1

2017 Regional Event 3

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 5-ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 50-lb. dumbbell and 20-lb. ball.

Women use a 35-lb. dumbbell and 14-lb. ball.

Time cap: 16 minutes

Metcon

Metcon (Time)

3. Conditioning #2

2017 Regional Event 4

For time:

60-ft. handstand walk

10 toes-to-bars

10 double kettlebell deadlifts

60-ft. handstand walk

12 toes-to-bars

12 double kettlebell deadlifts

60-ft. handstand walk

14 toes-to-bars

14 double kettlebell deadlifts

60-ft. handstand walk

16 toes-to-bars

16 double kettlebell deadlifts

Men use two 53-lb. kettlebells

Women use two 35-lb. kettlebells

Time cap: 11 minutes

Mobility