Warm Up
5 min Jog or Machine
10 Inchworm
10 Dislocates & Pass Throughs
2 Rounds For Quality
10 L/10 R Kettlebell Cossack Squats
15 Kettlebell Swings- light load
100 ft. Single Arm Kettlebell Overhead Carry, L
100 ft. Single Arm Kettlebell Overhead Carry, R
Weightlifting
I. Every 2 - 3 mins x 6 sets: Split Jerk
1 x 3 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ add weight
1 x 2 @ add weight
Start at 65% 1RM and follow the percentages until you get to set 5, then work up to a 2RM for the day. Take the bar from the rack.
II. Every 2 mins x 6 sets: Deadlift & Good Morning Superset
5 Deadlift
10 Barbell Good Mornings
Deadlift- 65-80% 1RM
Good Mornings - Add weight as needed, but follow good technique and positions to optimize posterior chain activation.
Conditioning 1
3 Rounds for Time
25 Wallball Shots
6 Ring Muscle Ups
Alternative 10 Chest to Bars or Bent over Rows
Conditioning 2
CF Games Last Chance Qualifiers
For Time (CAP 7 mins)
100 Burpees to Target , 12" above reach
Option 2
100 Burpees to Target , 6" above reach
Option 3
75 Regular Burpees
Session 2
(Optional)
Conditioning 3
For Quality
50 / 30 Bar Muscle Ups
Alternative 30 Chest to Bars
Every time you break complete:
10 Parallette Push-ups
Rest as needed between bar muscle-up sets.
Accessory Work
3 Rounds For Quality
10 Empty Bar Strict Press, 45/35 lbs
30 - 45 secs Handstand Hold
Alternative Plank Hold
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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