Warm-up
15 Dislocates
15 Good Mornings
20 Trunk Twists
25 Jumping Jacks
10 Glute Bridges
10 Situps
10 Dive Bomber Push ups
Setup a bench station and warm up- please wipe bars and benches between sets if sharing a space.
Strength and Skill
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
Desire
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.
Active Warm up at home
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second
Two AMRAPs for the price of one
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run
Rest 2 minutes, and then…
Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run
*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.
At home core work
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes
Mobility
LAX to Pecs and Shoulders and Feet
Scorpion holds to stretch shoulders
Roll calves and posterior
Leave a Reply