0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-37:00 Strength
37:00-46:00 Transition to Workout
46:00-55:00 Workout
55:00-60:00 Cool-down
WARM-UP:
3 Rounds
2 Wall Walks
4 Pull-ups or Kip swings
6 Squat Jumps
8 Hanging Knee Raises
Upper Body Strength:
Every 2 minutes for 8 minutes (4 sets):
8 Snatch Grip Bent Over Rows
—1 minute transition to racks—
Every 2 minutes for 8 minutes (4 sets):
8 Barbell Push Press
PP%
Sets 1-2: 70-75%
Sets 3-4: 75-80%
*last week we did 6 reps, next week will be 10, then we go back to 6s to reach a 6-rep max
Workout:
AMREP 9:
2 Pull-ups
2 Box Jumps
*add 2 reps each round
*Pace: Aggressive Through the round of 14 + 16 pull-ups, Solid: Through the round of 14, Limit: Through the round of 12 + 14 pull-ups
*try to stay unbroken on pull-ups as long as you can and maintain no more than 3 sets as the time goes on, steady pace on the box jumps
Beginner: Ring Rows, 16/12”
Scaled: Jumping/Banded Pull-ups, 20/16”
Rx: 24/20”