1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
4x25ft Shuttle Run
5 Kipping Knee Raises
2 Sandbag Deadlifts (light weight-practice)
2. Workout Prep
2 sets:
100m Run (build in pace)
5 Toes to Bar
1 Sandbag Clean (build in weight)
Lasagna
Freedom (RX’d)
10 Sets (1 set every 2:30)
200m Run
10 Toes to Bar
3 Sandbag Cleans (150/100) (Or 3 Power Cleans (205/135)
(KG SB: 70/45, PC: 93/61)
Independence
10 Sets (1 set every 2:30)
150m Run
10 Knees to Elbows (Or 7 Toes to bar)
3 Sandbag Cleans (100/70) (Or 3 Power Cleans (165/115)
(KG SB: 45/32, PC: 75/52)
Liberty
10 Sets (1 set every 2:30)
150m Run
10 Hanging Knee Raises
6 Sandball Slams (light)
- Target time each set: 1:30-1:45
- Time cap each set: 2 minutes
Toes to Bar: Week 6 Day 2
Last day of the cycle!
- Advanced & Intermediate: 1 minute of max Kipping Toes To Bar
- Beginner: 1 minute of max Kipping Knee Raises
–rest 2 minutes-
Then complete 40% of your max number [not unbroken]
Score is reps completed in the 1 minute test
4 Rounds
- 10 Strict Pullups @ moderate weight – maintain quality
- 10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality
- 10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
- 10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose