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
3 x 60 sec of steps/hold
rest 1 min into
C2. Push Up
3 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
AMRAP 8 min
20 Alternating KB FR Lunge
20 alternating KB lunge (farmers walk hold)
20 Double KB Deadlift
Strength totems
W2B- Totem 1 = 16/12kg
Totem 2+ = 24kg/16kg
Oct 13
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
4x3 @ 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
4x6-8 @ 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)
90 on / 30 off
10 Box jumps
10 Wall Balls
W2B = 10 Scaled push ups
BASE- T1= 10 HR Push Ups
Totem 2+ = 10 Ring Dips
Pick up where you left off each round.