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Equipment needed:
–Low plate for Plyo Skier.
–Box for Box Plyo Skier.
–Kettlebell or Dumbbell of a light to moderate load.
–Barbell.
1 Round:
–:30sec Plyo Skier (low plate)
–10ea High Plank to Reach
–5ea Single Leg Pike Compression
–10 Pike Compression
–8-10 Goblet Squat
–8-10 Goblet Good Morning
1 Round:
–:30sec Plyo Skier (low plate)
–10 Straight Leg Sit Up
–5ea Single Leg Pike Compression
–10 Pike Compression
–8- Goblet Squat
–8- Goblet Good Morning
SPECIFIC WARM UP 15-30minutes
Specific Toes to Bar Warm Up 1x:
–6 Kip Swing
–3 Kip Swing + Stop + 3 Kip Swing
–3 Kipping Knee Raise
–3 Knees to Elbow or as close as possible
–3 Toes to Bar
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Row
–5 Front Squat
–5 Good Morning
Front Squat Build Up Sets
For Time:
3-6-9-12-15-18
-Front Squat (135/95)
-Toe To Bar
-Box Plyo Skier (24/20)
-KB Good Morning (53/35)
Goal: Sub 15 min
For Time Scaled Version:
3-6-9-12-15
-Front Squat (Appx 50% 1RM)
-Hanging Knee Raise
-Box Plyo Skier (20/16)
-KB Good Morning (35/26)
Goal: Sub 15 min
For Time Minimal Gear Version:
3-6-9-12-15-18:
-Dumbbell Squat (60’s/40’s)
-Toe To Bar
-Box Plyo Skier (24/20)
-DB Good Morning (35/25)
Goal: Sub 15 min
For Time Bodyweight Version:
3-6-9-12-15-18
-Squat Jumps
-V-Up
-Lateral Skater, Plyo Skier or Box Jump
-Superman
Goal: Sub 15 min
2 Rounds for Quality
–50′ Single Arm Overhead Carry (right)
–15 Scap Pull Up
–50′ Single Arm Overhead Carry (left)
–15 Scap Push Up
–:20 sec Bird Dog
