Over All Dynamic Body Activation
2 sets:
200-m run
10 samson lunges
10 PVC pass throughs
10 scap pull
3-5 strict pull-ups or 10 ring rows
5 consecutive box step-ups/leg
– Control the negative of the box step-ups.
"Tabata " Core Alternate 8 Sets of :
:20 Glute bridge reps
:10 Rest
:20 Tuck ups
1 set:
6 box jumps (slow)
6 front rack KB lunges
6 box jumps (fast)
6 suitcase KB lunges
– Step down from the box
CHEST-TO-BAR PULL-UP | 7:00
10 of kip swings
3 kip swings + 3 kips
3-5 kipping pull-up
EMOM 3
3-6 gymnastics kip chest-to-bar pull-ups practicing a bigger swing & push away without bending the knees.
1 set:
10 box jumps
8 single KB lunges
6 chest-to-bar pull-ups
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
INTERMEDIATE
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (26/44 lb)
12 pull-ups
– Athletes must step down from the top of the box.
BEGINNER
4 rounds for time:
20 box step-ups (12/20 in)
16 single KB lunges (18/26 lb)
12 jumping pull-ups
– Athletes must step down from the top of the box.
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side (Tea Cups)
On a 3:00 clock:
Accumulate max-time in a saddle stretch
Athletes must step down from the box.
Lunges unbroken every round and pull-ups in 3 sets or less.
Low movement redundancy to allow for short rest breaks during movements and overall faster paces from start to finish.