1. Warm-up
Floss Ankles and Quads / before class
2:00 Squat Hold
2 Steady Rounds:
12 Lateral Goblet Squats
12 Kipping HSPU
20 Calorie Ski
2a. Strength
Back Squat – 5×5 @77.5%
2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
**Add 5lbs to each dumbbell and beat all of your scores from Week 1.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
3. Met-Con
AMRAP 6 Minutes:
10 Thrusters 95/65lbs
5 Bar Muscle Ups
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4b. Gymnastics Accessory
Push Ups – Climb the Ladder x3
1-2-3-4-5 etc until you fail to hit the set unbroken. You can come down and shake out your arms between sets, but don’t take too long. Rest 3 Minutes start over at one and try to climb close to the same number as the previous round
4c. Strength Accessory
3 Rounds:
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 3 Minutes
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