Warm-up & skills
2 rounds of:
1min row/ski
10 box step ups
1min row/ski
-- then, 5 min of jump rope drills of choice:
Crossing jump rope / double unders
Double unders
Triple unders
Endurance
Going through the sequence 3 times, going through it "EMOM-style", 1 min each:
9/7 cal row
14/11 cal row
18/14 cal row
9/7 cal ski
14/11 cal ski
18/14 cal ski
9/7 cal row
14/11 cal row
18/14 cal row
5 burpee box jumps 24/20 in
8 burpee box jumps 24/20 in
11 burpee box jumps 24/20 in
Note: For every 3 min of EMOM sequence, the intensity builds up on the same movement, then rests in the following station. The last min of each 3 min sequence should be a sprint. Scale back the reps on the first 2 min depending on what you can achieve on the third.
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: 10 reps @ 40% 1RM - LIGHT
2nd Round 8 reps @ 50% 1RM
Back Squats Warm Up Sets:
6 reps @ 60% 1RM - LIGHT
Back Squat
5 sets x 6 reps @ 70%-75% of 1RM
Goal: Begin first working set @ 70% of 1RM & increasing weight each set to finish at 75%.
Back Squat Accessories
Every 3:00min for 3 Rounds:
10/leg Single DB Bulgarian Split Squats
-30sec Rest-
15 Heels Elevated Goblet Squat
Accessories
Every 2:00min for 3 Rounds:
20 Prone Banded Hamstring Curls
10 Banded Glute Bridges with 3sec hold at top