General Warm Up (5-12)
3 rounds:
10 Walking straight leg kick, 10 Pigeon, 10 High Knees, 10 Butt Kickers
10 Ring Row
5-5-5 Squat (narrow, wide, normal stance)
Specific Warm Up (12-22)
Pullup:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
3x Kip, Kip, Pullup (scale with bands or jumping)
5 Pullups (work on linking together)
DB Squat:
10 Air Squat
8 Goblet Squat (lighter load)
8 Squat DB on shoulder (lighter load)
5-8 DB Squat (held whatever felt best, workout weight)
(25-41)
Every 4:00 x 4 sets
20 Single DB/KB Squat (50/35lb.)
10 Shuttle run (25ft. Out and back)
20 Pull Up
Athletes should scale to have a minimum of :30 rest between rounds.
Intermediate: 8 shuttle run, 35/20lb., banded pull up
Baseline: air squat, 10 jumping pull up
(45-50)
For Quality, Accumulate:
2:00 Suitcase Hold (AHAP, 2:00 each side)
2:00 Ring Support (top of ring dip hold)
2:00 Wall Sit (add weight, held in goblet if possible)
(0-5)
Today we run, squat and pull up. The goal is to scale to a load that allows you to push for 20 unbroken squats, and you can hold the DB or KB however you want as long as it is above your waist. After the squats the shuttle run will feel a touch sluggish, specifically after 2 full rounds are completed. Try to keep your turns sharp and intentional on the shuttle runs and select a pull up variation and volume that allows you to split the work into 2 sets max for round 1. If the sets have to be dropped into 3 sets, that is ok after fatigue starts to set in, the rest of your breaks there should be short. Scale the work so that you can be challenged but keep your rest to a minimum of :30-:45 seconds. Fast athletes should have upwards of 90 seconds to rest.