1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar)
5 Shoulder Press
30-second Knee Plank
5 Up downs
2. Workout Prep
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar
Ferris Bueller’s Day Off
Freedom (RX’d)
21-15-9
Thrusters (95/65)
Burpee Over Bar
Chest to Bar
(KG conv: 43/29)
Independence
21-15-9
Thrusters (75/55)
Burpee over Bar
Pull-ups
(KG conv: 34/25)
Liberty
21-15-9
Dumbbell Thrusters (light)
Up Downs
Jumping Pull-ups
This is a repeat from 7/25/2022
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Target time: 5-7 minutes
-
Time cap: 10 minutes
Toes to Bar:
Week 2, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)
* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side