Prep
:30 sec rolling out glutes **each
:30 sec rolling out scaps **
#
Warm-up + Activation
:30 sec bike @mod.—hard pace
150m row @mod-hard pace
**have these two on separate sides of room and job to each station
x3
–
5 banded goodmornings
10 lateral banded side steps **one direction, same band
5 more banded goodmornings
10 lateral banded side steps **opposite direction
–
5 ring rows
30’ft lateral plank walk **https://www.youtube.com/watch?v=H99I2WXFXdE
10 air squats
30’ft lateral plank walk
5 ring rows
–
5 DLs
5 box jumps **stepping down
5 kipping pull-ups
x3
**add weight every round, increase box height, no butterflying pull-ups on first 2 rounds
#
Mobility
:30 sec doorway stretch **
:30 sec static lat/shoulder stretch **each
(first stretch, hold position)
15 PVC dislocates
#
Strength
Banded Clean Grip DLs @60-65% of 1 RM clean:
Every 2 mins perform 3 CGDLs x5 sets **not TnG
**Looking for speed and explosiveness
**Using light bands
Set-up Options:
or
#
Conditioning
17 Minute Clock
2001m row,
AMRAP
9 HSPUs **strict for those who can
11 Box jumps @24/20 **stepping down
16 Pull-ups
#
BE Complete
1. Weighted side lying external rotations: 3 sets x10-12 reps
2. 3 RNFT
:20 sec cobra stretch
:20 sec hang in pronated grip **hands in line with shoulders
:20 pigeon stretch **each
Strength 145#
Conditioning 17 min clock
2001row 7:26 then
Amrap with remaining time
9 kip hspu
11 bj step down
16 pullups
4+3
Be complete done
Strength 125# with Red Band
Banded Clean Grip DLs @60-65% of 1 RM clean
Every 2 mins perform 3 CGDLs x5 sets **not TnG
Conditioning
17 Minute Clock
2001m row (8:05) then
AMRAP
9 HSPUs (9 Strict, 8 Strict + 1 Kip, 8 Strict + 1 Kip)
11 Box jumps @24
16 Pull-ups
3 + 12
Strength 145
Conditioning:
Fucked this one up! I did 16 box jumps instead of 11. The rest as prescribed
3 + 24 (one good thing? box jumps exhaust me all other movements were done unbroken).
2001m Row (complete 7:50)
9 SHSPU
15boxJumps
16 butterfly
Be complete: Done