(Option to avoid Overhead Squat movements)
Snatch or Power Clean and Jerk (you pick)
5 x 3 @ 75-80%
Overhead Squat or Strict Press
5 x 5; all heavy
Bentover Row
Plates touch the ground, bar touches your chest
4 x 6-10; all heavy
Bench Press or Floor Press
Narrow grip, touch low on the chest and keep elbows in
5 x 8-12; medium weight
Strict Toes to Bar
5 x 6-10 reps
EMOM x 12
6-10 DB or KB Snatch
– alternate arms each round
– ODD = Left
– EVEN = RIght
– with heavier KB, decrease reps, use swing version
– with lighter DB, go from ground
EMOM x 12
8 Alternating Reverse Lunge w/ DB overhead (single arm)
AMRAP unbroken strict Press
– alternate arms each round
– within the minute, do the 8 lunges w/ the DB overhead and finish that arm off with strict presses until you fail
Bench Row:
– put you hand on a chair/table/box for support
3 sets of 3 x 30/10 per arm
– 1 set is 30 sec max reps, 10 sec rest, 30 sec max reps, 10 sec rest, 30 sec max reps; then do the same on the other arm
7 Rounds for Quality:
10 KB/DB Pike Crunch
Max reps unbroken Push Ups
EMOM x 10
5 Power Snatch
20-30 Double Unders
EMOM x 16
min 1: Row 250/200m or 20-25 KB or DB Sumo Deadlift High Pull
min 2: 10 Push Ups
10 Box Jumps
min 3: 15 Bentover Row
min 4: 10 Evil Wheel
Every 3 min x 5
8 Burpees
16 Altnerating DB or KB Snatch
24 Lateral Hops Over Bar
5 Rounds for Accumulated Time:
Max Unbroken Chin Up hold
Rest 30 sec
EMOM x 10
10 Alternating DB or KB Snatch
20-30 Tuck Jumps or Double Unders
EMOM x 16
min 1: 20-25 KB or DB Sumo Deadlift High Pull
min 2: 10 Push Ups
10 High Jumps (literally, jump as high as you can)
min 3: 10 per side Renegade Row (row from plank position)
min 4: 5 Superman Plank walkouts (plank with arms waaaaay out in front of you)
Every 3 min x 5
8 Burpees
16 Alt DB or KB Snatch
24 Lateral Hops over DB
Pinch Grip:
Not a full grip around your DB or KB or plate, but just a finger sandwich holding the tool
5 x per side, max effort pinch grip
Stuff that everybody can do!
Shoulders and Core:
Tempo Crunch – one leg out/one leg in, hands under butt
Bird Dog – On all fours, opposite hand and foot extended away
3 Rounds:
5/5 Tempo Crunch 5500 (5 sec up, 5 sec hold, down and right back into the next one)
10 Alternating Bird Dog w/ 5 sec hold per movement
5/5 Side Plank with 5 sec hold on tuck
3 Rounds:
4 Inch Worm
8 Alternating Yoga Lunge (foot to hand)
4 Push Ups
10-Second Up Dog (or Cobra) hold
SKILL WORK:
check out the videos we posted on the FB group page and complete 10-15 minutes of either "HS Hold Progression", "HS Push Up Progression" or "HS Push Up Accessory"
10 Rounds for Time
7 Push Ups
7 Air Squats
28 Running High Knees
GET BETTER AT DOUBLE UNDERS
Pick 1
*but wait, I don’t have a jump rope! No prob, just do little tuck jumps!*
Double Under Challenge 1:
Complete 500 Jump Rope Singles; every five reps, jump as high as you can
Double Under Challenge 2:
Complete 300 Double Unders
Double Under Challenge 3:
In Unbroken Sets only, complete
10-20-30-40-50-50-40-30-20-10 Double Unders
Double Under Challenge 4:
2 min on/1 min rest x 5
Max reps double unders
