Tue
A. Warm Up
2 rounds
5 strict burpee air squat
5 inchworm NO push up
1 length spiderman crawl - https://www.youtube.com/watch?v=_K7rv_vFOWM
B. Activation
1 min arch hold
C. Strength/Skill
C1. Overhead reverse step alternating lunge with barbell
W2B-Base = Over head hold
4 x 45 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 - improve on last week
Rest 90 sec before returning to C1
D. Conditioning
OTM for 13 min
Weighted double KB walk in front rack alternate each minute with 12 KB Swings (30 sec walk)
T2+ = 3 thrusters at the top of each minute additionally
October 6
Mon
A. Warm Up
2 rounds
2 lengths bear crawl
5 strict burpees
6 weightless turkish get ups
B. Activation
Hip Flow - https://www.youtube.com/watch?v=6qnCHkJ8MgA
C. Strength
C1. Deadlift
4x6 @ 31X1 - build up weight
working to BASE build on last week BUT do not exceed 45/30kg for week 2
Rest 30 sec transition to
C2. Ring Row or DB Row
4x7-10 @ 2020 - if you did Ring Row last week do DB row and vice versa
Rest 90 sec before returning to C1
D. Conditioning
6-8 rounds (pick up from where you left off)
75 on / 45 off
10 Burpee Box Jumps
15 wall balls
W2B = 20 sit ups
BASE- T1= 7 T2B or 10 V-snaps @ 21X0 (controlled)
Totem 2+ = 20 T2B
Pick up where you left off each round.