Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Crunches
:10 Rest
:20 10-7 Pushups various hand positions
Athletes have :05 to transition between each movement.
2 sets:
:40 single-unders
:30 inchworm walk-outs
:20 arm circles
1 set:
:40 double-unders
:30 single-arm KB deadlifts (:15 /side)
:20 kip swings
1 set:
:40 double-unders
:30 single-arm KB high pulls (alternating)
:20 kip swings
Warm-up
Warm-up
TOES-TO-BAR / PROGRESSION|7:00
Position on the pull-up bar Grip distance, active hang on bar
3 Kip swing Fast transition between hollow and arch body
2 kip swings + 2 knees above hips Knee up to hollow position
2 kip swings + 2 knees-to-armpits Aggressive press down
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar
Multiple toes-to-bars
Position on the pull-up bar Grip distance, active hang on bar
3 Kip swing Fast transition between hollow and arch body
2 kip swings + 2 knees above hips Knee up to hollow position
2 kip swings + 2 knees-to-armpits Aggressive press down
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar
Multiple toes-to-bars
Warm-up
Warm-up
DB SNATCH WARM-UP 5:00
Starting position:
1. Hips higher than knees but lower than shoulders
2. Chest up.
3. Opposite hand off to the side.
Starting position:
1. Hips higher than knees but lower than shoulders
2. Chest up.
3. Opposite hand off to the side.
2 set:
5 DB snatches
Metcon
Metcon (Time)
RX
For time:
50-40-30-20-10
DB snatches (35/50 lb)
– Perform 12 toes-to-bars + 50 double-unders after each round.
For time:
50-40-30-20-10
DB snatches (35/50 lb)
– Perform 12 toes-to-bars + 50 double-unders after each round.
INTERMEDIATE
For time:
35-30-25-20-10
DB snatches (35/50 lb)
– Perform 8 toes-to-bars + 30 double-unders after each round.
BEGINNER
For time:
35-30-25-20-10
DB snatches (10/20 lb)
– Perform 10 sit-ups + 50 single-unders after each round.
Finisher
2 sets
10 DB Tea cup side bends L/R
5 Slow DB Goblet squats
10 DB Tea cup side bends L/R
5 Slow DB Goblet squats
Cool Down
3 sets:
:30 Couch stretch
:30 Banded pass through
:30 Couch stretch
:30 Banded pass through
Finish in 15:00-19:00.
Athletes shouldn’t finish under 12:00; if they do, they scaled too much.
Athletes should be able to complete the dumbbell snatches in large sets. The round of 50 should take them no more than 3 sets.
The 12 toes-to-bars should be completed in no more than 3 sets throughout the entire workout.