General Warm Up (5-12)
2 rounds:
10 Bend and Bow
10 Iron Cross
into…
10 Plate Ground to Overhead
:20 Bottom Pushup Hold
10 Plate Ground to Overhead
:20 Handstand Hold
10 Plate Ground to Overhead
:20 Ring Support Hold
Specific Warm Up (12-24)
KB Movements:
5 KB Deadlift
5 KB Deadlift + Shrug
5 Standing KB High Pull
5 KB High Pull
4 Kettlebell Swing (Russian)
4 Kettlebell Swing (American)
standing high pull:
Gymnastic Pressing:
5 Tempo Pushup (:03 lower, :03 bottom)
5 Hand Release Pushups
3-5 Negative Ring Dip (:03 lower)
3-5 Ring Dip (or scale)
3-5 Negative Handstand Pushup (:03 lower)
3-5 Handstand Pushup (or scale)
RXConditioning (26-48)
AMRAP 6
8 American KB Swing (70/53lb.)
8 Ring dip
2:00 Rest
AMRAP 6
8 Sumo Deadlift High Pull (70/53lb.)
8 HSPU (kip allowed)
2:00 Rest
AMRAP 6
12 KB Deadlift (70/53lb.)
8 Hand release Push Up
Intermediate
AMRAP 6
8 American KB Swing (53/35lb.)
8 Ring dip (banded or less reps)
2:00 Rest
AMRAP 6
8 Sumo Deadlift High Pull (53/35lb.)
8 HSPU (kip allowed) 1-2 abmat or Pike off box
2:00 Rest
AMRAP 6
12 KB Deadlift (53/35lb.)
8 Hand release Push Up (kneeling)
Baseline
AMRAP 6
8 American KB Swing (20/15lb.)
8 Leg supported Ring dip Or Banded matador dip or Bench dip
2:00 Rest
AMRAP 6
8 Sumo Deadlift High Pull (20/15b.)
8 Pike push up (or standing DB Strict press)
2:00 Rest
AMRAP 6
12 KB Deadlift (20/15lb.)
8 Hand release Push Up (kneeling or wall push up)
50-60)
3 sets:
20-30 Banded Bicep Curls
20-30 Banded Tricep Extensions
banded bicep curl:
(0-5)
3×6:00 couples today with a high focus on intensity! The set up today is with complimentary movements in each couplet that allow you to maximize output through each block. 6 minutes, when only having 2 movements included, is a very very long time. This doesn’t mean we want you to “over pace” the training today, but we want you to recognize the value in considering the breadth of the stimulus. Once you get to 3 minutes, you’ll realize how many potential rounds you may squeeze in, and the reality may not be a welcomed one. Because this is the goal (high intensity), we want you to scale to loads and to movements that do allow you to keep moving steadily throughout. Remember the goal is to try to avoid “progressive” scaling, where you make a choice to start with RX weight and then drop the load or movement as you go. We want to refine scaling so that when we start a workout it is the appropriate stimulus throughout. Easier said than done, but if you are not sure, please ask coach.