Warm-up & skills
400m run, then 2 rounds of
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
5 muscle clean and press (light DB or empty bar)
Gymnastics skills and strength
12 min to perform 2 sets at each station:
1 min of ring muscle up practice OR band assisted ring muscle up transitions
10 pronated grip DB bench row
15-20 strict/weighted hanging knee raises
Endurance
3 rounds of 8 min AMReps with buy-in:
Buy-in: 500m run (1 lap around the block)
-- then in the remaining time, AMRAP:
5 clean and jerks [BB: 135/95 lbs, DBs: 2x50/35 lbs]
15 wall balls 20/14 lbs, 10/9 ft.
-- Rest 2 min between rounds
Goal: 3+ rounds of the AMRAP each time
UES strength
Warm Up
2 Rounds
5/side Spiderman Lunge & Rotation
10/leg Double DB Farmer Front Foot Elevated Reverse Lunge
20 Russian KB Swings
Back Squats:
1st Round: 5 reps @ 50% 1RM - LIGHT
2nd Round 5 reps @ 60% 1RM
Back Squats Warm Up Sets:
5 reps @ 70% 1RM - LIGHT
2 reps @ 80% 1RM - LIGHT
Back Squat
10 sets x 3 reps @ 85%-90%
Goal: Begin at 85% of 1RM & increasing weight each set to finish at 90%.
Back Squat Accessories
3 Sets
10/leg Double DB Front Rack Reverse Lunge Steps
-30sec Rest-
20 Barbell Weighted Calf Raises
-90sec-2min Rest-
Accessories
Every 3:00min for 3 Rounds:
30 Weighted Russian Twist
30sec/side Side Plank