A fun, snowball-style full body day combining upper, lower, and core, rounding out the week with metabolic work that still leaves legs fresh.
Warm-Up
5 min ski erg or jump rope Then 2 rounds:
- 12 banded good mornings
- 12 arm-raise planks
- 10 reverse lunges (each leg)
Strength or Skill
Dumbbell Clean & Jerk (clean from floor, jerk overhead)
- 4 sets x 8 reps (4/side) Weighted Step-Ups
- 3 sets x 10 reps (each leg)
Metcon
16 min EMOM:
- Minute 1: 12 push-ups
- Minute 2: 20 kettlebell swings (light/moderate)
- Minute 3: 16 sit-ups
- Minute 4: 10 cals row/bike Repeat for 4 total rounds Scaling: Incline push-ups, lighter KB, fewer reps
Cool-Down
- Frog stretch (hips/groin): 90 sec
- Kneeling hip flexor stretch: 60 sec/side
- Seated hamstring stretch: 45 sec/side
- Overhead triceps stretch: 45 sec/side
- Child’s pose: 1 min
Core / Optional Finisher
2 rounds:
- 15 hollow rocks
- 20 Russian twists
Coaching Notes
Move efficiently through all intervals; sub movements as needed but keep intensity moderate-high.
Week-over-Week Progression
- Week 1: EMOM @ 16 min, sets as written
- Week 2: EMOM @ 16 min, add 2 reps to push-ups and swings
- Week 3: EMOM @ 20 min, increase DB or KB weights if possible
- Week 4: EMOM @ 16 min, reduce weight and reps for recovery