Category: Uncategorized

WARM UP

Dynamic warm up

Then,

Build on your starting ground

 

ADVANCED

STRENGTH

A1) 6 DB incline press complex (press R + L + dual)

A2) 12 BB curls

A3) 24/16 cal row

**3x – NFT; challenging loads**

 

B1) 6 DBL KB FR squats (lunge R+L after each squat)

B2) 12 strict hanging knee tucks

B3) 24/16 cal ski

**3x – NFT; challenging loads**

 

C1) 6R/6L alt DB bent over rows

C2) 12 feet elevated box dips

C3) 24/16 cal bike

**3x – NFT; challenging loads**

 

INTERMEDIATE

STRENGTH

A1) 6 DB incline press complex (press R + L + dual)

A2) 12 BB curls

A3) 20/14 cal row

**3x – NFT; challenging loads**

 

B1) 6 DBL KB FR squats (lunge R+L after each squat)

B2) 12 strapped knee tucks

B3) 20/14 cal ski

**3x – NFT; challenging loads**

 

C1) 6R/6L alt DB bent over rows

C2) 12 straight leg box dips

C3) 20/14 cal bike

**3x – NFT; challenging loads**

 

BEGINNER

STRENGTH

A1) 6 DB incline press complex (press R + L + dual)

A2) 12 BB curls

A3) 18/12 cal row

**3x – NFT; challenging loads**

B1) 6 DBL KB FR squats (lunge R+L after each squat)

B2) 12 lying knee tucks

B3) 18/12 cal ski

**3x – NFT; challenging loads**

C1) 6R/6L alt DB bent over rows

C2) 12 box dips

C3) 18/12 cal bike

**3x – NFT; challenging loads** 

WARM UP

200m run + 15 sit ups + 10 floor press – 3x

Then,

Stretch

 

ADVANCED

WORKOUT

AMRAP 40min of:

800m run

40 v-sit tuck crunches

20 DB floor press 55/35

**RPE 6; goal is to maintain even pace for each RND**

 

INTERMEDIATE

WORKOUT

AMRAP 40min of:

800m run

40 v-sit tuck crunches

20 DB floor press 40/30

**RPE 6; goal is to maintain even pace for each RND**

 

BEGINNER

WORKOUT

AMRAP 40min of:

600m run

30 lying knee tucks

20 DB floor press 25/15

**RPE 6; goal is to maintain even pace for each RND** 

WARM UP

EMOM for 5min complete:

5R/5L glute bridges + 5 upright rows + 10 jumping jacks

Then,

Stretch

Then,

Coach tutorial – hang cleans

 

ADVANCED

SKILL

Complete the following complex:

6 hang hip hinge (below the knee) + 4 high pulls (top of the knee) + 2 hang power cleans

**8x – technique > load**

Build to hang clean working weight

 

INTERMEDIATE

SKILL

Complete the following complex:

6 hang hip hinge (below the knee) + 4 high pulls (top of the knee) + 2 hang power cleans

**8x – technique > load**

Build to hang clean working weight

 

BEGINNER

SKILL

Complete the following complex:

6 hang hip hinge (below the knee) + 4 high pulls (top of the knee) + 2 hang power cleans

**8x – technique > load**

Build to hang clean working weight

 

ADVANCED

WORKOUT

EMOM for 24min complete:

Min1: 12 box jump on and overs 24/20

Min2: 9 KB push up pull thrus 53/35

Min3: 6 hang power cleans (2×3) 165/115

Min4: 3 dBall G2S + 10m carry after each rep 100/80

**quality over load**

 

INTERMEDIATE

WORKOUT

EMOM for 24min complete:

Min1: 12 box jump on and overs 20/16

Min2: 9 KB knee push up pull thrus 35/26

Min3: 6 hang power cleans (2×3) 105/70

Min4: 3 dBall G2S + 10m carry after each rep 80/60

**quality over load**

 

BEGINNER

WORKOUT

EMOM for 24min complete:

Min1: 12 alt box step ups 20/16

Min2: 9 KB knee push up pull thrus 18

Min3: 6 DB hang power cleans (2×3) 20/15

Min4: 3 dBall G2S + 10m carry after each rep 60/40

**quality over load**