General Warm Up (5-12)
2 rounds:
:20 Supine Bar Hang (palms face you)
10 Single Leg Line Hops (each leg, 10 fwd and back, 10 side to side)
:20 Bottom Pushup Hold (chest barely off ground)
20 Banded Pull Aparts
Specific Warm Up (12-22)
10 Alternating Step Up
5 Box Jump (step down, low height)
5 Box Jump Over (low height)
2x 4 Box Jump Over (build to workout height)
:20 Bar Hang shifting weight left to right (can even get some hand releases if needed)
:10 Single Arm Bar Hang (each side, make sure staying active shoulder)
10 Hanging Shoulder Taps –
10 Hanging Hip Taps-
5-10 Tempo Bench Press (pause :02 at chest, empty bar)
then…
10-8-6-4-2-1’s Bench Press
*Use the 10-2 as a way to get some volume and build in load to that heavy single. Once they hit the 1’s, just stick with 1’s the remainder.
(22-37)
Build to a heavy single bench press today in 15:00.
(39-55)
2:00 on/ 2:00 off x 4 rounds
10 Bench press (body weight/ .75% body weight)
20 Hanging hip tap
10 Box jump Over (30/24’)
*Today we pick up where we leave off each interval for a total of rounds and reps after 4 intervals are complete.
Intermediate: 70%/ 50% body weight, 20 hanging hand release, 24/20’
Baseline: weight that allows for 10 unbroken, alternating arm bent over row (DB), 10 plate hop overs
(55-60)
Accumulate:
50 Banded W’s-
*Hold lockout for 1-2 sec each rep
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 No push up burpee (easy pace)
10 Banded pass throughs
15-20 Banded pull a part
20 Landmine standing rotations (10 each side)
3 Rounds
(0-5)
Today we put all of the calories and lounging around yesterday to work! The goal is to bench heavy and see what we can go for and then have fun with an upper body burner. This format works great to work in pairs, with one person working while the other is resting – but doesn’t necessarily have to be done as such!