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GENERAL WARM UP 5-15minutes
Equipment needed:
–45-25# Plate.
–Pair of Dumbbells of a moderate load.
–Jump Rope.
2 Round:
–30 Plyo Skier
–8 Goblet Squat
–10 Russian Swing (use dumbbell)
–5ea Single Leg Pike Compression
–6 Kip Swing
–3 Kipping Knee Raise
SPECIFIC WARM UP 15-25minutes
Dumbbell General Warm Up 1x:
–6 Dumbbell Deadlift
–6 Dumbbell Bent Over Row
–6 Dumbbell Hang Power Clean
–6 Dumbbell Alternating Lunges
Toes to Bar Teaching Progression 1x:
–6 Kip Swing
–3 Kipping Knee Raise
–3 Knees to Elbow or Tricep
–1-3 Toes to Bar
Dumbbell Squat Specific Warm Up 1x:
–6 Dumbbell Squat (on coach’s call)
For Time:
50 Box Jump Over (24/20)
60 Dumbbell Squat (50’s/35’s)
50 Toes to Bar
200 Double Under
Goal: Sub 15 min
For Time Scaled Version:
35 Box Jump Over OR Step Over (20/16)
40 Dumbbell Squat (35’s/25’s)
35 Toes to Rings
200 Double Taps/100 DU Attempts
Goal: Sub 15 min
For Time Minimal Gear Version:
50 Box Jump Over (24/20)
60 Dumbbell Squat (50’s/35’s)
50 Toes to Bar
200 Double Under
Goal: Sub 15 min
For Time Bodyweight Version:
50 Rocket Jump or Jump onto a sturdy object
60 Lunge, Lunge, Squat
50 Pike Compression
200 Toe Taps
Cossack Squat:
2 x 6/leg w/ :03 sec down and :03 sec up
Negative Pull Up OR Ring Row:
2 x 6 reps w/ :05 sec lowering and jumping up to the bar
-Complete each work set at an RPE of 6-8 out of 10.
-Superset movements.
