Today we get after some skills early to help develop new abilities, then we do some benching! The skill work will be revisited in the conditioning portion today which will be very upper body intensive! We explored 1:00 intervals earlier this week and now you’ll be trapped at a single modality for a full 3:00 at once. Pace accordingly for max reps!
50 Jumping jacks
___________
10 Banded pass through
10 Banded pull a part
10 Banded scap push up
2 rounds
__________
5 Scap pull up
5 Kip swing
5 Push up
5 Single arm sumo deadlift high pull each arm (light)
3 rounds
10:00 bar muscle up work
- Kipping swing
- Kipping swings + 1 hip to bar Kip
- Sets of 3+ hip to bar Kip in a row
- Bar muscle up practice (banded, jumping, RX)
Bench press
4×2
+
4×15 banded face pull
Every 3:00 x 4 sets (12:00)
RXconditioning:
3:00 max rep burpee bar muscle up
3:00 max double under
3:00 Alternating DB snatch (50/35lb.)
Intermediate:
3:00 max rep burpee “jumping” bar muscle up
3:00 max double under (good day to force the skill and practice time)
3:00 Alternating DB snatch (35/20lb.)
Baseline:
3:00 max rep burpee + jumping pull up
3:00 max single under
3:00 Alternating DB snatch (15/10lb.)
3×10 Double Dumbbell Cuban Press
Rest as needed.
This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
3:00 Easy Bike
10 Fire hydrant; each leg (https://www.youtube.com/shorts/75QCy11fHGU)
10 Quadruped kick back; each leg (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
