Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Warm-up

10 Minute Steady Row

then

Floss Elbows and Calves

Conditioning

Metcon (Time)

2. Conditioning

3 Rounds:

Row 25/20 Calories

20 Kipping HSPU

15 Overhead Squats 115/85lbs

Strength and skill

Sumo Deadlift

Sumo Deadlift

5×3 As Heavy As Possible

No Bounce – Silent

Intravel

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

12 Burpees to 6″ Target

9 Dumbbell Clean and Jerk 50/35lbs

6 Bar Muscle Ups

Rest :60

Accessory work

Metcon (No Measure)

4 Rounds:

Max Rep Overhead Squats

w/ 80/55lb Dumbbell

2 attempts per side

Rest as needed