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
For quality:
8 mins Run
-- then --
2 rounds of:
1 min Wall Squat Hold
30 secs Wall Handstand Hold or Plank Hold
20 Alternating Bodyweight Lunges
Session 1
Barbell Conditioning
Every 2 mins for 12 mins
8 Strict Press
remaining time MAX REPS Strict Pull-ups
Pick load. Add weight after each round
Scale to assisted strict pull-ups or ring rows if you get less than 5 reps per round.
Weightlifting
In 15 mins: Find 1 RM Box Squat 20" / 16" box
Don't forget to record your score
We will be using the box squat throughout this cycle to build posterior and leg strength. With a fully braced core, we want you to unload once on the box and then drive up explosively on every rep.
Conditioning
4 Rounds for Time
9 - 12 - 15 - 12 - 9 reps of:
cal Bike or Row or Ski
Alternative Box Jump Overs
Hang Power Snatch
Overhead Squat
Rest 1:1 between each round
Elite 115 / 75 lbs
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
3 Rounds for Quality
10 Bent Over Barbell Rows, pick load
20 Barbell Curls, 45 / 35 lbs
10 Bench Supported Dumbbell Lat Pull-Overs, pick load
Alternative DB Pull over on Floor
Session 2
Power Development
5 Rounds for Quality
6 Seated Box Jumps
50 ft Broad Jump
50 ft. Sled Push, pick load (heavy)*
*Skip if not doable
Gymnastics
For Time
100 Double Unders
80 ft. Handstand Walk or 4 Wall Walks
30 cal Row
80 ft. Handstand Walk or 4 Wall Walks
100 Double Unders
30 cal Row
80 ft. Handstand Walk or 4 Wall Walks
100 Double Unders
Note: 2 x 40ft on the Handstand Walks
Machine Sub:
30 cal Bike Erg or Ski Erg
22 / 16 cal Bike
400m Run
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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