General Warm Up (5-12)
3 rounds:
5 Banded Pass Through
10 Banded Bradford Press
5 Inchworm
10 V up
Specific Warm Up (12-27)
T2b:
5 Scap Pullups + :10 Active Hang + 5 Scap Pullups
5 Kips, stop, 5 Kips (show body control)
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
Shoulder to OH:
5 Strict Press
5 Strict Press Behind Neck
5 Pausing Push Press (pause :02 in dip each rep)
3 Push Press (normal Speed)
5 Pausing Push Jerk (pause in dip and catch :02 each rep)
3 Push Jerk (normal Speed)
RXConditioning (28-52)
AMRAP 24
10 Bar facing Burpee
10 Toes to bar
10 Shoulder to overhead (135/95lb.)
1:00 Rest
Goal: Sub 1:30 working rounds/ 8-10 rounds
Intermediate: 95/65lb., hanging knees to chest or reduction in T2B volume to keep them RX’d.
Baseline: 35/15lb. Or light DB’s, burpee over DB or Barbell can be stepped over, V up or toes to rig.
(53-60)
3 sets:
10 Banded Pass Through
5 Banded Spiderman Crawl (Down and Up = 1)
3:00 Easy Bike
10 Fire hydrant (each leg)
10 Quadruped kick back (each leg)
5 Quadruped Hip CARS
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (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
(0-5)
Today is a long grinder with rest as the carrot. The goal is to focus on your personal pacing threshold, try to move fast knowing that 1:00 rest is looming and see how well you can hang on to your paces as the volume adds up. Is it best for you to go unbroken on the toes to bar? If you do unbroken toes to bar can you still hang on for unbroken shoulder to overhead? The juice is far more worth holding onto the barbell unbroken vs. the toes to bar when it comes to time loss. How will you do the burpees? Jump them up, step them up?