General Warm Up: (5-12)
3 rounds:
30 Singles — 30 Crossover — 30 Double Unders
:30 Wallsit
10 Bend and Bow
10 Alternating Reverse Lunge Step
Specific Warm Up: (12-20)
Barbell:
5 Deadlift
5 Hang Power Clean
5 Front Squat
6 Bar On Back Step Back Lunge
5 Back Squat
5 Hang Power Clean
6 Front Rack Step Back Lunge
(20-30)
Front Squat
Every 2:00 x 5 sets
5-4-4-3-3
*Start heavy, stay heavy. Opening set should goal around 70-75%
RXConditioning (33-49)
12 Rounds for time:
2 Hang power clean
3 Front squat
4 step back lunge
24 Double Under
135/95lb.
Intermediate: 95/65lb., 24 single unders
Baseline: 6 rounds, 35/15lb., 12 plate hops or single unders
Goal: Sub 13:00
Cap: 16:00
(52-60)
1:00 Couch Stretch (each side)
:30-1:00 Pigeon (each side)
Flow:
5:00 Mobility:
- 10 Cat/Cow
-
5 World’s Greatest Stretch per side
- 10 Banded Pass-Throughs
2 rounds
20:00 Continuous Flow:
3–4 Rounds:
- 10 Air Squats
- 10 Ring Rows
- 10 Light KB Deadlifts
- 10/7 Cal Bike or Row
- 20 Alternating V ups
- 10 Lateral bridge rotations (each side)
(0-5):
Today’s strength work is based on 2 things: go heavy and still adhere to the tempo prescription. The value in the controlled speeds and pauses is to aid in tendon strengthening and yes, it makes the reps harder but with less load. Tempo work builds strength and durability. In today’s conditioning, the focus is on barbell cycling quality and breathing control to keep moving. The weight you choose should seem moderate but not heavy. You should be able to execute a full complex without considering dropping the barbell. Fast movers and accurate double unders will allow for rounds to be accomplished under 1:00. Scale today in order to start close to that stimulus.