Warm-up
2 minutes on a machine as jogging pace
15 PVC Dislocates
PVC Standing Lat and Shoulder stretch each side
10 Leg Swings
10 Jumping Spiders with a spine twist
10 Squats
Barbell Complex (with empty barbell):
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Snatch Balances
*Every new line means take a short break before moving to the next movements
Strength and Skill
8 sets, every 2 mins, for 16 minutes:
First 4 mins: 1 Hang Squat Snatch + 1 Snatch
Last 4 mins: 1 Squat Snatch
Building each set – finding heavy single
FITNESS 200909
For time:
50/40 Cal on Bike
60 Kettlebell Swings
30 Burpees
PERFORMANCE 200909
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)
Time cap of 12 minutes.
At Home Warm-up
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/High Knees in Place
*5 Right-Arm Windmills
*5 Left-Arm Windmills
*3 Right-Arm Turkish Get-Ups
*3 Left-Arm Turkish Get-Ups
60 Seconds of Plank Kick Throughs with Hand Tap
Rest 30 Seconds Between Sets
*For any of these movements, use a Kettlebell, Dumbbell, or any lightly weighted object you can.
3 Sets- Push and Carry
When the running clock reaches 15:00, perform the following…
Three sets of:
Max Reps of Right Arm Dumbbell Press
Immediately Followed By…
Max Reps of Right Arm Dumbbell Push Press
Immediately Followed By…
100-Foot Right-Arm Overhead Carry
Rest 60 Seconds, then REPEAT with the Left Arm.
AMRAP 15 Run, Swing, Push and Row
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Russian Kettlebell Swings
15 Push-Ups
10 Kettlebell Bent-Over Rows
Mobility
Roll Posterior
Banded Lat and Shoulder Stretch
Forward Fold
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