Warm up:
2-3 Sets
1:00 Cardio (athlete choice)
10 Kip to Swing
5 Kipping Chest to Bar Pull Up
5 No Jump Burpee
5 Box Jump w/Step Down
10 Slow/Tempo Lateral Box Step Up (each leg, low)
:30 Handstand Hold w/Tempo descent into the bottom of Handstand Push Up at the end of each set.
-Then-
Warm Up to all workout movements.
2 Rounds through the following:
AMRAP 3 Minutes
500/400m Ski
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
1000/800m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-
Scaled:
AMRAP 3 Minutes
400m/300m Ski
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
30/24 Calorie Assault Bike (OR 24/19 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
400m/300m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
800m/600m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-
1 Pause Snatch @ 65% 1 RM Snatch
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
*Pause in receive for 2 seconds.
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set.
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