Tue
A. Warm Up
2 rounds
5 strict burpee air squat
5 inchworm NO push up
1 length spiderman crawl
B. Activation
1 min arch hold
C. Strength/Skill
C1. Overhead reverse step alternating lunge with barbell
W2B-Base = Over head hold
4 x 30 sec of steps/hold
rest 1 min into
C2. Push Up
4 x 5-15 reps @ 2020
Use rings or deficit to make it harder
Rest 90 sec before returning to C1
D. Conditioning
OTM for 10 min
Weighted double KB walk in front rack alternate each minute with farmers walk
T2+ = 3 thrusters at the top of each minute additionally
up and back - slow
September 29 - EVOLVE
Mon
A. Warm Up
2 rounds
2 lengths bear crawl
5 strict burpees
6 weightless turkish get ups
B. Activation
Hip Flow
C. Strength
C1. Deadlift
4x8 @ 31X1 - build up weight
working to BASE do not exceed 40/25kg for week 1
Rest 30 sec transition to
C2. Ring Row or DB Row
4x8-12 @ 2020
Rest 90 sec before returning to C1
D. Conditioning
6-8 rounds (pick up from where you left off)
1 min on / 1 min off
W2B-T1 strength = 20 KB Swings @ 24/16
T2+ = 20 alternating KB Snatch @ 24/16
working to BASE gymnastics 10 burpee to target
BASE - T1 5 burpee pull ups
T2+ - 3 burpee bar MU
2 TGU @ same weight