Warm up: 5 rounds of nose breathing Cindy
D-Ball over the shoulder 100/70
Assault Bike 3 miles AFAP
*Rest 3 minutes
4 x .5 miles w/1 min breaks
D. Front Squats
Hang Squat Clean + Clean
-Work up to a heavy single on this and drop between lifts.
Legless Rope Climbs 15’ (Girls 3-2-1-1-1)
Squat Snatch 135/155/185/205/225
C. Snatch Double (drop in between) to max
D. 4 Sets for quality
6 High-ish Box Jumps
12 Glute Ham Raises
if you competed… try skipping the gym until Thursday. Let your body chill, and heal from the trauma of 3 days competing and really years of accruing a ton of aches and pains.
everyone else hit class.
30 back squats 275/185*
*use a rack and do 5 box jumps at the top of every minute until complete.
Im only going to be programming M/T for competitors. To program Wednesday and give you a 1 day rest before a 3 day competition makes no sense to me. Obviously some of you will train anyway…
20 bar facing burpees
walk 1 min-ish
30 bar facing burpees
walk 1 min-ish
A. 2 back squats + 8 wallballs+4 chest to bar every :90 x 18 minutes (if competing on team; synchro the wb and ctb portion)
B. Every 6 minutes x 4 rounds
200 m Air runner+40/30 cal bike
C. Class if you like. Not the skill.
10 min light jog
A. 10 rounds
4 db snatch 100/70
40 hollow ro…
2 weeks out. Less volume. More intensity.
3 workouts geared towards making you better. Use them whenever you like throughout the week. This isn’t all you should do but a good start. Not listed is lifting/strength work. Strength work should be focused to sharpening technique. Weights can be heavy but lifts should not be sloppy.
1. 4×3 min AMRAP/2 min rest
20/15 cal bike+75 dubs+max muscle ups
2. 2 rounds
400 m air runner
800 m run
9 ub squat snatch 135/95
7 ub clusters 135/95
5 ub clean and jerks
3. 8 minutes*
max legless rope climbs
4 min max
box jump overs 30/24”
*At 0, 2, 4, and 6 min mark 60’ hsw…