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1 Round:
–30 Mountain Climbers
–5 Inchworm + Push Up
–10 Straight Leg Sit Up
–10 Scap Pull Up
–10 Romanian Deadlift
–5 Hang Muscle Clean
–5 Strict Press
1 Round:
–30 Alt. Mountain Climbers
–5- Bomber
–10 Pike Compression
–8 Kip Swing
–8ea Single Leg Deadlift
–5 Hang Muscle Clean
–5 Push Press
SPECIFIC WARM UP 15-30minutes
Specific Barbell Warm-Up. 1x:
–5 Deadlift
–5 Front Squat
–5 Push Jerk
Gymnastics Skill Warm Up 1x:
–3 Kip Swing + 1 Pull-Ups or 2 Jumping Pull-Ups
–3 Kip Swing + 3 Kipping Knee Raise or Hanging Knee Raise
–6 Hand Release Push Up (from knees)
–2 Pull-Ups or 2 Jumping Pull Ups/ Ring Row
–3 Toes to Bar or 3 Kipping Knee Raise/ Hanging Knee Raise
–4 Hand Release Push Up or Hand Release Push Up from knees
Barbell Build Up Sets 1x:
3 Rounds for time of:
5 Front Squats, 165#
18 Pull-ups
5 Deadlifts, 225#
18 Toes-To-Bar
5 Push Jerks, 165#
18 Hand Release Push-ups
In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010
To learn more about Pheezy click here
165/115
225/155
“Pheezy” Scaled Version:
3 rounds for time of:
5 Front Squats (55% 1RM)
12 Ring Row
5 Deadlifts (60-65% 1RM)
12 Toes To Ring OR Lying Leg Raise
5 Push Jerks (60-65% 1RM)
12 Hand Release Push-ups from Knees
Goal: Sub 12 min
“Pheezy” Minimal Gear Version:
3 rounds for time of:
5 DB Front Squats (65’s/45’s)
18 Pull-ups
5 DB Deadlifts (100’s/75’s)
18 Toes To Bars
5 DB Push Jerks (65’s/45’s)
18 Hand Release Push-ups
Goal: Sub 12 min
“Pheezy” Bodyweight Version:
3 rounds for time of:
36 Air Squats
18 Plank Jacks
36 Feet Elevated Glute Bridge
18 Pike Compression
36 Alt. Lateral Lunge
18 Hand Release Push-ups
Banded Pull Through:
3 x 10
Single Leg Glute Bridge :
3 x 10ea side
Split Lunge w/ Arms Extended
3 x :30 sec/side
