General Warm Up (6-12)
1:00 Bike or row
5 Inch worm
10 Walking lunge
:10 Dead hang
3 rounds
Specific warm up (12-31)
5 Air Squat
5 Empty barbell front squat with 1 count pause
5 Empty front squat at normal tempo
4×3 Building to heaviest load prescribed to start workout
5 Kip swings
2x 2 Kip swings, 1 pull up, 2 kip swings
2x 3-5 pull ups (cycling) (find scale with bands or jumping)
2×3 Chest to bar pull up (find scale with bands or jumping)
3x Hip to bar kip
3-5 Jumping BMU
3-5 Bar muscle up (find scale with bands or jumping)
RXConditioning: (33-54:00)
Front Squat (185/125lb.)
Bar muscle up
9-6-3
2:00 Rest
Front Squat (135/95lb.)
Chest to bar pull up
12-9-6-3
2:00 Rest
Front Squat (95/65lb.)
Pull Up
15-12-9-6-3
*Includes rest
Goal: Sub 16:00
Cap: 21:00
Intermediate: 135/95, 95/65, 75/55lb……..Banded/ jumping BMU, Banded chest to bar, Banded pull up
Baseline: 45/35lb. Barbell across all rounds or light, Push Up + banded pull up, Banded C2B Pull Up, Inverted Row (barbell in rig or rings)
(54-60)
:30 banded lat stretch each arm
1:00 pigeon stretch each side
(0-5)
Kicking off the week with some skill development and capacity building. This is a fun way to start more complex/heavy and lower the limitations and increase the intensity as rounds pass by. Scale to give yourself a challenge at each stage of this workout, and do your best to keep it simple as we near the end to lean into your conditioning.