WORKOUT
Warm-up
:30 Banded GM
:30 Banded Thruster
:30 Banded Bicep Curls
:30 Banded High Pulls
:30 X-band side steps
:30 X-band side steps right
x 2
then:
A. 4 min EMOM:
3-4 Strict press In Split Stance for split jerk
*focus on tech. Here to get ready for split jerk
Rest 1 min
5 min EMOM:
2 Paused Jerks in catch (3 sec hold)
B. 3 sets:
8-10 Kang squats (good morning to squat )
*nothing heavy good form
Seated DB Ext. Rotation @3010 x 8-10/arm
Strict knees to chest hold x 20-30 sec From rig
C. From 0:00-5:00min
600m Run
MAX Goblet squats @53/35# in remainder time
Rest 2 mins
7:00-11:00 min
400m Run or 500m Row
Max KBS @53/35# in remainder time
Rest 2 mins
13:00-16:00 min
200m run
MAX sit ups in remainder time
SWEAT
3 rounds for time:
200m Run
20 Push ups
30 air squats
40 Mountain climbers feet on sliders
*15 min time cap
Rest 5 mins
3 rounds for time:
20 Box jump overs
30 Alt. DB power snatch
40 DB walking lunges
*15 min time cap
BOOTCAMP
For time:
30 DB push press
30 DB walking lunges
300m Farmers carry
20 DB Push press
20 DB walking lunges
200m Farmers Carry
10 DB push press
10 DB Walking lunges
100m Farmers carry
+
For time: (if Time)
800m run or 1,000m Row or 2.0 mile Air bike
*6 min time Cap
Core finisher if time :
Coaches Choice =)
MUSCLE
A. 20 min EMOM:
Min 1: 40 sec Seated DB Z-press @30×1
Min 2: 40 sec AMRAP Strict pull ups any grip (use bands here)
Min 3: 40 sec Deficit push ups @30×1 or regular
Min 4: 40 sec Prone Face incline lying double KB rows @30×1
Min 5: REST
+
3 sets:
Lying Incline Chest fly @30×1 x 10-12 reps
DB Bent over tricep kick backs @30×1 x 10-12 reps
20-25 Banded face pulls @11×1
20 Plank up downs
Rest as needed b.t
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