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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike, Rower .
–25-10# Plate.
–Barbell.
–Dumbbell.
–Pull Up bar space.
1 Round:
–:90sec Bike, Row
–12 Alternating Plate Overhead Lunge
–10 Plate Swing
–5 Burpee Jump Onto Plate
–:15sec Dead Hang
–5ea Single Leg Pike Compression
1 Round:
–:90sec Bike, Row or Ski Erg
–12 Alternating Plate Overhead Lunge
–10 Plate Swing
–5 Burpee Jump Onto Plate
–8 Scap Pull Up
–10 Pike Compression
SPECIFIC WARM UP 15-25minutes
Pull Up/ Toes to Bar Specific Warm Up 1x:
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Kip Swing
–3 Kip Swing + 1 Pull Up or Jumping Pull Up
–:15sec Hollow Hold
–:15sec Arch Hold
–3 Kip Swing + 1 Kipping Knee Raise
–3 Kipping Pull Ups + 3 Toes to Bar
Specific Barbell Warm Up 1x:
–10 Alternating Front Rack Elbow Rotations
–5 Front Squats
–10 Alternating Front Rack Lunges
Specific Dumbbell Snatch Warm Up 1x:
–6 Alternating Dumbbell Snatch (resetting each rep)
–6 Alternating Dumbbell Snatch
5 Rounds For Time:
10 Alternating Front Rack Lunge (155/105)
15 Pull Up
10 Alt. Dumbbell Snatch (50/35)
15 Toes to Bar
Goal: Sub 16 min
4 Rounds For Time Scaled Version:
10 Alternating Front Rack Lunge (105/75)
10 Inverted Row
10 Dumbbell Snatch (35/20)
10 Straight Leg Sit Up OR Hanging Knee Raise
Goal: Sub 16 min
5 Rounds For Time Minimal Gear Version:
10 Alternating Dumbbell Front Rack Lunge (65’s/45’s)
15 Pull Up
10 Dumbbell Snatch (70/50)
15 Toes to Bar
Goal: Sub 15 min
5 Rounds For Time Bodyweight Version:
30 Walking Lunges
15 V-Up
20 Alt. Wall Plank
10 Burpees
Goal: Sub 15 min
3 Rounds for Quality:
:20 sec per side Alternating Bird Dog
:20 second per side Single Leg Balance w/ T-hold
