General Warm Up (6-12)
1:00 Light jump rope skills
1:00 6 spiderman + 4 inch worm
1:00 6 scorpion + 5 hip down push up
2 rounds
Specific Warm up (13-30)
10 Walking lunge steps
10 Alternating unweight step ups (20”)
5-10 Step ups (24”)
10 Weighted step ups building to load and height for workout
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3-5 Box jump (onto box)
4 Box or object jump over (lower than workout height)
4 Box jump over at workout height
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5 Scap pull up
5 Hollow rock
10 Alternating single arm V up
5 Kip swing
5 Kip swing + knee raise (not full knees to elbows)
5-10 Knees to elbows
RXconditioning: (31-51)
AMRAP 20:00
10 Box step up (50/35lb. Single DB, hold anyway) (24/20”)
10 Knees to elbows
10 *Box jump Overs (24/20’)
*Clear the box is RX’d
Intermediate: 35/20lb. Step up, kipping knees to chest, 20/14” box jump overs
Baseline: Unweighted box step up, lying knees to elbows (holding rig or KB), plate jump overs or line jump overs
(53-60)
1:00 pigeon each leg
1:00 couch stretch each leg
1-3 minutes foam roll quads and calves
(0-5)
Today is a simple, straight forward and yet very intensive training session. The goal is to help the heart rate get high and stay high and still allow for steady movement throughout. The loading for the step up and volume that will be accumulated is intentional to build toward Chad in 2 weeks and also be a load that is steadily cyclical for today. Lighter may be better for many and the DB can be held any way! Knees to elbows is in fact getting your knees to your elbows (not your armpits or your upper arm), do your best to hold the standard or call it what it is–a scale. Today we clear the box completely and will be a skill we hope to enhance through further exposure in the future. If you choose to scale, scale the height to something that allows for clearing an object, not just jumping on top of it.