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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike, Rower
–1 Dumbbell of moderate to light loading.
–Barbell.
–Pull Up bar space.
1 Round:
–:90sec Row, Bike
–5ea Spiderman Lunge + Rotation
–10ea Hip Circle
–5ea Single Side Dumbbell Squat
–5ea Single Arm Dumbbell Press
–5ea Single Arm Thruster
–6-8 Kip Swing
1 Round:
–:90sec Row, Bike (harder pace)
–5 Bootstrapper
–20 Glute Bridge w/ a :01sec pause at the top
–5ea Single Side Dumbbell Squat
–5ea Single Arm Dumbbell Press
–5ea Single Arm Thruster
–3 Kip Swing + 1-2 Pull Ups
SPECIFIC WARM UP 15-20minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Barbell Row
–5 Muscle Clean
–5 Front Squat
–5 Strict Press
Specific Barbell Warm Up 1x:
–3 Front Squat
–3 Push Press
–3 Thruster Singles
–3 Thruster Touch & Go
15 Minutes to find a 1RM
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
45/35
“Jackie” For Time Scaled Version:
Row 750 meters
35 Thruster (35/25)
30 Ring Row or Jumping Pull ups
Goal: Set a new benchmark or shoot for sub 10 min
“Jackie” For Time Minimal Gear Version:
Run 800 Meters
50 Dumbbell Thrusters (35/25#)
30 Pull Ups or 30 Bent Over Row
Goal: Set a new benchmark or shoot for sub 10 min
For Time Bodyweight Version:
Run 800 Meters
50 Squat Jumps
30 Plank Ups
Goal: Set a new benchmark or shoot for sub 10 min
3-5min Easy Row, Bike or Run
Then…
2 Rounds:
–8 Cat Cow (slow)
–:30sec per side OH Samson Stretch
