Today we burn it down! We get into a high skill and also a very unique DB/Box movement. This will require time, focus and practice prior to getting after the intensity today. When we get to the conditioning you should understand the speed and intensity intended here with a hard 9:00 time cap. The time cap is not here to cap you, it is here to help you scale so you can finish in a 6-7 minute time window by goal and give a little grace to those battling with their choices to still finish. The DB movement is essentially a single arm DB burpee into a step up and over, the cycle rate of these is slow compared to the bar muscle up, but there is cadence that must be practiced and held to in order to finish with speed! This workout takes more focus and high level execution than normal, just like some tasks in life.
1:00 shuttle run
1:00 Bike or Row
3 rounds (6:00minutes)
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:30 cross body shoulder stretch each arm
:30 Banded lat stretch each arm
:30 pigeon stretch each leg
2 rounds (7:00 total minutes of mobility)
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5 Table stretch (hold for :05 each rep)
10 Banded pass through
10 Banded pull a part
5 Hip down push up
10 Alternating step up
2 rounds (5:00 minutes)
15:00 Bar muscle up development
- Hanging hollow/arch
- Kip swings
- Hip to bar swings
- Jumping bar muscle up
- Glide kip practice
- Glide kip BMU attempts
- Bar muscle ups (linking practice)
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3:00 practice of single arm DB burpee Box get overs (Burpee + Step up + step down other side = 1) DB can be held anyway you prefer to get over the box.
RXConditioning
30 Bar muscle up
30 DB Burpee box get overs (50/35lb.) (24/20’)
For time.
*9 minute Time Cap.
Intermediate
30 Banded Bar muscle up or jumping BMU
30 DB Burpee box get overs (35/20lb.) (24/20’)
For time.
Baseline
20 Inverted Row
20 Wall Push Up
20 DB Burpee box get overs (15/10lb.) (12’/6’ stack of plates)
1:00 max reps GHD Sit ups
3 sets, rest as needed.
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
3:00 Easy Bike
10 Fire hydrant; each leg (https://www.youtube.com/shorts/75QCy11fHGU)
10 Quadruped kick back (each leg) (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
