Single Sixteen
Inspiration
Warm-up
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.
600m Run
16 Single Arm DB Burpee (35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (50/35)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.
600m Run
16 Single Arm DB Burpee (50/35)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
(28 minute cap)
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.
SCALING: choose an appropriate weight to do unbroken reps or big sets.
DB BURPEES — these can be performed with the DB to the outside of the feet when performing the burpee or with the DB remaining inside the feet. Focus is jumping the legs forward and keep a flat back.
DB OH LUNGE — decrease the load, or perform goblet lunges if needed.
DB SNATCH — use their legs on this, keeping the chest vertical in bottom position. Decrease load to ensure quality reps.
DB BURPEES — these can be performed with the DB to the outside of the feet when performing the burpee or with the DB remaining inside the feet. Focus is jumping the legs forward and keep a flat back.
DB OH LUNGE — decrease the load, or perform goblet lunges if needed.
DB SNATCH — use their legs on this, keeping the chest vertical in bottom position. Decrease load to ensure quality reps.
Optional Accessory Work
GUNS & GUTS FINISHER
3 SETS TO FAILURE
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
Max Plank
-No Rest b/t Movements. Rest as Needed b/t Sets-
3 SETS TO FAILURE
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
Max Plank
-No Rest b/t Movements. Rest as Needed b/t Sets-
News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.
You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!
This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019
DB BURPEES — these can be performed with the DB to the outside of the feet when performing the burpee or with the DB remaining inside the feet. Focus is jumping the legs forward and keep a flat back.
DB OH LUNGE — decrease the load, or perform goblet lunges if needed.
DB SNATCH — use their legs on this, keeping the chest vertical in bottom position. Decrease load to ensure quality reps.