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
2 Rounds
50 ft. Bodyweight Walking Lunge
10 Push-ups
10 Dual Kettlebell/Dumbbell Romanian Deadlifts
Weightlifting
I. Every 3 mins x 5 sets: Strict Press + Push Press
2 x 3 + 6 @ 75%
1 x 3 + 6 @ 80%
2 x 2 + 4 @ 85%
% based on 1RM Strict Press
II. 3 sets
10 Back Rack Deficit Reverse Lunges (L)
Rest 2 mins between sets
Deficit is a 3 inch plate (45lbs). Complete 10 reps all on one leg before starting the other.
This will be the first week of these lunges so pick a weight that you can complete all sets without much pausing and that won't give you much trouble. Our goal will be to get close to 55% of our back squat max towards the end of the cycle.
Conditioning
Option 1
5 Rounds For Time
15 / 11 cal Bike
Alternative 20 / 16 cal Row or Ski
5 Bar Muscle Ups
Alternative 8 Chest to Bars or 3-5 Unbroken Banded Bar Muscle-ups
8 Squat Cleans
Rest 2 mins each round
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Goal:
Sprint on this one! This is a great workout to find your threshold on the bike within conditioning workouts. Test different paces and see how it affects your overall round time and how you feel going into the gymnastics and barbell. Looking for the muscle-ups to be unbroken throughout
Option 2
AMRAP 16
21 Dumbbell Bench Press
12 Chest to Bars
9 Burpee Box Get Overs, 48" / 40"
Alternative Burpee Box Jump Overs 24" / 20"
Rest 45 secs
Goal: 5+ rounds
With the built in rest this should allow you to push each round a bit faster than normal. This is a great opportunity to test your higher end capacity within a longer AMRAP.
CORE
4 Rounds for Quality
45 sec Hollow Rock
1 min Plank Hold
16 Alt. V-Ups
Comments