Monday
Warm-up
Warm-up
With an empty barbell…
30 Barbell Hops
10 Alt. Groiners
10 Strict Press
30 Mountain Climbers
10 Alt. Groiners
10 Glute Bridge-Ups
30 Alt. Lunges (no barbell)
10 Pike to Push-Up
:10 OH Active Barbell Hold
30 Barbell Hops
10 Alt. Groiners
10 Strict Press
30 Mountain Climbers
10 Alt. Groiners
10 Glute Bridge-Ups
30 Alt. Lunges (no barbell)
10 Pike to Push-Up
:10 OH Active Barbell Hold
*After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.
**Coaches Note — have the athletes start the warm-up with the barbell hops, demo 1-2 reps of each movement AS THEY go down the. Have them follow along as you demo. Do not go over all the movements prior…demo and teach as you go.
Strength
Metcon (Weight)
4 SETS
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*
*Options for Movement 2…
5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows
*Option to go heavier.
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Upper Back
5:00 Foam Roll Legs + Upper Back
(No Measure)
