Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
3 Rounds For quality:
100 ft. Snatch Grip Barbell Overhead Carry
40 sec Plank Hold
10 Banded Good mornings
Session 1
Barbell Conditioning
I. Dumbbell Bench Press
5 x 10 - 12 reps
Rest as needed between set
Elite 100 / 70 lbs
RX 70 / 50 lbs
Scaled 50 / 35 lbs
II. Strict Press
5 x 5 reps @ 80%
Rest as needed between set
Weightlifting
EMOM 12: Box Squat
6 x 5 reps @ 70%
6 x 5 reps @ 77%
% based on established 1RM Box Squat
Tempo descent. Unload weight and stand up quickly. Box height should be right at parallel or right above so adjust accordingly.
Box height should be right at parallel or right above so adjust accordingly.
Conditioning
AMRAP 12
6 / 4 Bar Muscle Ups
Alternative
10 Ring Row + 5 Ring Dips
8 Hang Power Cleans
16 Box Jump Overs
Alternative Jump over stool
Elite 185 / 125 lbs
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Accessory Work
3 Round for Quality
20 Weighted Box Step Up (Back Rack) LR2
20 Banded Good mornings
Athlete choice on load
Session 2
Power Development
5 Rounds for Quality
3 Seated Box Jumps
50 ft Broad Jump
50 ft. Sled Push, pick load (heavy)
50 ft. Sled Pull, pick load (heavy)
*Skip if not doable
Seated Box Jumps - for max height
Gymnastics
For Time
Elite
85 Toes to Bar
RX
50 Toes to Bar
Scaled
20 Toes to Bar or 50 Knee Raises
Cool Down
Set TABATA Timer: 30 sec HOLD / 10 sec Transition
Puppy dog pose center
puppy dog pose right
puppy dog pose left
Scorpion Pose right
Scorpion Pose left
low dragon right
low dragon left
Pigeon Pose right
Pigeon Pose left
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