BEGINNER & INTERMEDIATE
DAY OFF
ADVANCED-COMPETITORS
TRAIN AT 13.30
MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run; Then:
30-20-10:
Box Hip Extension
After each set, complete 3 Spidermans
5 Strict Pull-Ups
Cash Out 400 Meter Run
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Push Presses
SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
3 Rounds, Increase intensity Every Round
200-100-50 Meter Run
3 Hang Power Snatches
2 Burpee Box Jumps
CONDITIONING
A) “ROPED UP”
4 Rounds:
15/12 Calorie Assault Bike
2 Rope Climbs (15′)
on rower in lieu of a bike, complete 21/15 calories per round
Rest 5′
B) “BOXED OUT”
For Time:
800m – 400m – 200m Run,
21 – 15 – 9
Hang Power Snatches #43/30
Burpee Box Jumps #60/50