Dynamic Mobility, Activation and Warm-Up
Two sets of:
Alternating Reverse Lunge x 10 reps
Alternating Lateral Lunge x 10 reps
Bear Crawl with Wrist Stretch x 15′
and then …
Glute Activation Warm-Up x 20 seconds in each position
and then …
Two-Three sets of:
Row 250 meters
Over Under Hip Opener x 5 reps each direction
A.
Every 2:30, for 15:00 (6 sets):
Front Squat x 3 reps
*Sets 1-3 = @ 75%
*Sets 4-5 = @ 80%
*Sets 6 = @ 85%
B.
Every 2:30, for 15 minutes, complete:
Power Clean + Front Squat @ 80%
C.
35-49:
For time:
21-15-9
50/35 lbs DB Thrusters
Burpees over the DB
straight into …
15-12-9
50/35 lbs Alternating DB Snatch
Wall Ball Shots (20/14 lbs to 10′ target)
straight into
6-3-1
Bar Muscle-Ups
4″/2″ Deficit Strict Handstand Push-Ups
50-54:
For time:
21-15-9
40/25 lbs DB Thrusters
Burpees over the DB
straight into …
15-12-9
40/25 lbs Alternating DB Snatch
Wall Ball Shots (20/14 lbs to 10′ target)
straight into
6-3-1
Bar Muscle-Ups
Strict Handstand Push-Ups
55+:
For time:
21-15-9
35/20 lbs DB Thrusters
Burpees over the DB
straight into …
15-12-9
35/20 lbs Alternating DB Snatch
Wall Ball Shots (20/10 lbs to 9′ target)
straight into
6-3-1
Chest-to-Bar Pull-Ups
15-12-9
Hand Release Push-Ups
Note:
You’ve got three coupletes back to back! It will be tempting to go out of the gate hot but try to resist doing that. Work at a pace that allows you to be consistent in your movement throughout the workout. Your perceived rate of exertion will increase as the workout goes along but try to find a pace that you can maintain. For many of you, the higher gymnastics skills in the 3rd couplet will provide some built in rest.
If you did a lot of Bar Muscle-Ups on Saturday and shoulders are fatigued from pulling, then do the following for the last piece:
6-3-1
Strict Handstand Push-Up (to deficit if it calls for it)
90-60-30
Double-Unders
Here are some movement progressions if you don’t yet have some of the movements in the workout. Feel free to substitute with any of these movements:
Jumping Bar Muscle-Up
Chest-to-Bar Pull-Up
Strict Handstand Push-Ups
Remove the deficit if needed
Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Wall Climbs (1 climb for every 3 reps)
D.
Two Sets of:
Dumbbell Row x 12 reps each side
Rest 30 seconds
DB Lateral Raises (thumbs up) x 12 reps
Rest 30 seconds
follwed by …
Two Sets of:
Split Position Landmine Press x 12 reps each arm
Rest 30 seconds
Landmine Row x 12 reps each arm
Rest 30 seconds
Optional Gymnastics Session
All Age Divisions
Kick to Handstand on Wall with Hands Turned Out x 5 reps
35-54:
Two sets of:
Single Leg Thigh Taps x 12-16
Rest as needed
55+:
Two sets of:
Handstand Marching x 12-16 reps
Rest as needed
35-54:
One set of:
Wall Climb + Single Leg Thigh Taps x 30 reps
55+:
One set of:
Wall Climbs x 5 reps
All Age Divisions
Reverse Snow Angels x 25 reps