Warm-up & skills
3 rounds of:
200m run
10 thrusters (empty bar or light DB)
10 burpees over bar
-- Then, practice some toes-to-bar skill for 5 min prior to beginning the workout:
Level 1: Strict hanging knee raises + kipping practice with a partner setting stomach/back reaching targets with one arm in front and one arm in back
Level 2: Kipping knee raises and strict leg raises
Level 3: Kipping leg raises and strict leg raises
Level 4: toes to bars
Endurance
12 min alternating EMOM:
8-12 thrusters [BB: 135/90 lbs, DBs: 2x50/35 lbs]
8-12 burpees over the bar
-- rest 3 min, then:
12 min alternating EMOM:
8-12 devil presses 50/35 lbs
8-12 toes-to-bars
Note: load on the thrusters should be challenging, yet sets must be unbroken. For each movement, use a consistent rep scheme across all 6 rounds that is challenging yet doable in 50 sec or less.
UES strength
Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
10 Banded Pass Throughs
15 Banded Pull Aparts
Bench Press
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
6 Sets x 5 Bench Press Reps @ 80% of 1RM
*15 Minute Time Cap
Accessory
Part A
3 Sets - Every 3:00 mins
10 Seated Double KB Arnold Press
20 Banded Face Pulls
-Rest until the next 3:00 mark -
Part B
3 Sets - Every 3:00 mins
10 Double DB Incline Bench
10 Double DB Seated Hammer Curls
-Rest until the next 3:00 mark -