Grand Canyon

Metcon
Performance
12:00 EMOM
Min 1 – 60m Sled Push
Min 2 – 12 Pull ups
Min 3 – 12 Pistols

Rest 3:00

Metcon
Fitness
12:00 EMOM
Min 1 – 60m Sled Push
Min 2 – 12 Pull ups
Min 3 – 6 Deck squats

Rest 3:00

Metcon (Time)
24ft OH Walking Lunges (95,65) (75,55)
21 Bar Facing Burpees Over Bar
24ft OH Walking Lunges
15 Bar Facing Burpees Over Bar
24ft OH Walking Lunges
9 Bar Facing Burpees Over Bar

“Raise the Bar”

Warm-up
:30 Seconds
Active Spidermans
Quad Stretch

Active Samson
Side Lunge

Push-up to Down Dog
Air Squats

2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Couch Stretch – :45 Each Leg

Warm-up
Movement Prep
15 Second Hollow Hold on Ground
15 Second Superman Hold on Ground
10 Scap Pull-ups
10 Kipping Swings
5 Knees to Chest
5 Toes to Bar

Movement Prep
5 Pausing Front Squats
5 Pausing Push Press
5 Thrusters

Thruster ( Build to a Heavy Single)
10 rnds 10 EMON :90 sec rnds

“GRIP nasty “

Warm-up
Line Drills
500 Meter Row
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
High Knees
Butt Kickers
Skip for Height
Metcon
EMOM for 30 Minutes

1st Min – wall to wall Farmers Carry @ BW Per Hand or /75/55

2nd Min – 12 x GHD Situps/or weight sit ups 25/15

3rd Min – 12/10Cals Row

Metcon
3 rnd NFT
7 hip bridges w/barbell
7 bent over rows /35% of 1 rep deadlift
:30 sec handstand hold

“Boulder Shoulder”

Warm-up
lined drills
Coaches choice
Metcon (Weight)
24 minute EMOM

1st minute — 3 stones to shoulder

2nd minute — 20 second static hold with stone in the belly (between belly button and collar bones)

3rd minute — 5 stone squats (stone on shoulder)

Axle deadlift (5x5x5x5x5)
15mins
ok to team up on this one ,
work up to a heavy 5 and stick with it across 5 sets

“Over and Out”

Warm-up
:30 Seconds
Active Spidermans
Air Squats
PVC Passthroughs

Walkouts
Cossack Squats
PVC Around the World

Push-up to Down Dog
Active Samson
PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Metcon (Weight)
15minto do 5 sets from the Ground
Overhead Squat
Heavy 3x3x3x3x3
Metcon (Time)
“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)