Menu
Equipment needed:
–Jump Rope.
–Dumbbell or Kettlebell of moderate load.
Jump Rope 3xs:
–:20sec ON :10sec OFF
//Any Variation of Jump Rope.//
2 Round:
–10 Ragdoll
–8ea Single Leg DB Deadlift
–6ea Single-Arm Dumbbell Swing
–4ea Single-Arm Dumbbell Push Press
–:20sec Bent Knee Hollow Hold
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5 Front Squat
–5 Strict Press
–5 Good Morning
Double Under Specific Warm-Up 1x:
–30 Single Unders
–20 Double Single Double or attempts
–10 Double Unders
Barbell Specific Warm-Up 1x:
–6 Deadlift
–5 Hang Power Clean
–4 Push Jerk
EMOM 9 min:
Min 1: 12 Deadlift (225/155) + 30 Double Under
Min 2: 6 Hang Power Clean (225/155) + 30 Double Under
Min 3: 3 Push Jerk (225/155) + 30 Double Under
EMOM 9 min Scaled Version:
Min 1: 12 Deadlift (*) + 30 Single Under
Min 2: 6 Hang Power Clean (*Appx. 80% 1RM) + 30 Single Under
Min 3: 3 Push Jerk (*) + 30 Single Under
EMOM 9 min Minimal Gear Version:
Min 1: 12 Dumbbell Deadlift (100’s/70’s) + 30 Double Under
Min 2: 6 Hang Power Clean (75’s/55’s) + 30 Double Under
Min 3: 3 Push Jerk (75’s/55’s) + 30 Double Under
EMOM 15 min Bodyweight Version:
Min 1: 8ea Single Leg Glute Bridge + 20-30 Jumping Jacks
Min 2: 12 Superman + 20-30 Jumping Jacks
Min 3: 1-2 Wall Walk + Shoulder Tap + 20-30 Jumping Jacks
3 Rounds For Quality:
30 Banded Good Morning
:20 sec Hip Hinge + Lateral Raise Hold
10ea Single Leg Hip Thrust
