Saturday
Warm-up
Warm-up
1 ROUND
30 Single Unders
10 Step-Ups
10 KB Deadlift
10 Alt. Shoulder Taps
30 Single Unders
10 Step-Ups
10 KB Deadlift
10 Alt. Shoulder Taps
Into…
1 ROUND
10 Single + Single + High Jump (30 total jumps)
10 Step-Ups (KB optional)
10 Russian KB Swings
10 Alt. Shoulder Taps
Into…
1 ROUND
10 Single + Single + Double (30 total jumps)
10 KB Goblet Step-Up
10 KB High Pull
10 Alt. Shoulder Taps
Extended Warm-up
Metcon
3 SETS
:10 Top of Ring Hold
:10 Bottom of Ring Hold
6-10 Alt. KB Goblet Box Step-Ups*
:30 Double Under Practice
:10 Top of Ring Hold
:10 Bottom of Ring Hold
6-10 Alt. KB Goblet Box Step-Ups*
:30 Double Under Practice
*Start light and build to workout weight.
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
28 Unbroken Double Unders
21 Russian KB Swings (53/35)|(35/26)
14 Alt. KB Goblet Box Step-Ups (24/20)
7 Strict Ring Dips
28 Unbroken Double Unders
21 Russian KB Swings (53/35)|(35/26)
14 Alt. KB Goblet Box Step-Ups (24/20)
7 Strict Ring Dips
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
25 Double Unders
15 Russian KB Swings (53/35)|(35/26)
5 Strict Ring Dips
*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20). Once P1 finishes a round, switch.
(Score is Total Box Step-Up Reps)
KG KB: (24/16)|(16/12)
