General Warm Up (5-12)
2 rounds:
Bike 1:00 (:20 easy, :10 hard)
5 Squat Therapy (hold :02 bottom each rep)
15 Single Leg Line Hops (15 laterally, 15 fwd/bwd each leg)
10 Bend and Bow
Specific Warm Up (12-20)
DB Clean:
5 Deadlifts (btwn legs, each arm)
5 Hang Cleans (btwn legs, each arm, avoid curling DB)
6 Alternating DB Cleans
5-5-5 Squat (narrow, wide, normal stance)
Burpee:
5 Hips down pushups
4 Burpee Hip Pops (focus on hips high, feet to hands)
2 Lateral burpees over DB
hips pops:
RXConditioning: (22-50)
4 rounds for max burpee/ air squat reps
1:00 AMRAP of 4 lateral DB burpee + 8 air squat
1:00 easy bike (flush/ recovery)
1:00 rest
4:00 rest (additional)
4 rounds for max burpee/ Alt. DB power clean
1:00 AMRAP of 4 lateral DB burpee + 8 alt. DB clean (50/35lb.)
1:00 easy bike (flush/ recovery)
1:00 rest
Intermediate:
4 rounds for max burpee/ air squat reps
1:00 AMRAP of 4 lateral DB burpee + 8 air squat
1:00 easy bike (flush/ recovery)
1:00 rest
4:00 rest (additional)
4 rounds for max burpee/ Alt. DB power clean
1:00 AMRAP of 4 lateral DB burpee + 8 alt. DB hang clean (35/20lb.)
1:00 easy bike (flush/ recovery)
1:00 rest
Baseline:
4 rounds for max burpee/ air squat reps
1:00 AMRAP of 4 lateral DB burpee + 8 air squat
1:00 easy bike (flush/ recovery)
1:00 rest
4:00 rest (additional)
4 rounds for max burpee/ Alt. DB hang power clean
1:00 AMRAP of 4 lateral DB burpee + 8 alt. hang DB clean (15/10lb.)
1:00 easy bike (flush/ recovery)
1:00 rest
(52-60)
3 sets:
1:00 on/ 1:00 off
Weighted Plank 45/35 (on elbows)
*Goal is hold it unbroken or for as much time as possible in the 1 min window
(0-5):
Today we chase intensity as a big priority. The workout is set up to look simple–too simple with too much rest. This should incite some speed, fast movement and an aggressive approach. Immediately upon finishing the minute of hard/scored work you should bike slow and easy to help flush some of the lactate that has accumulated in the legs and arms away through passive movement then you completely rest the minute to follow. The amount of rest should allow for a repetitive output that looks fast and feels reckless–don’t worry, that’s the goal. Move it! The couplet shifts movements at the 4 round mark and after an intermission (longer break) you get more lateral db burpees but now with single arm db power cleans. Bbe sure the load is light and moving fast!