WARM-UP -
Crossover or Banded 7’s +
Hip Halo Warmup
-into-
6:00 AMRAP
5 Tempo Air Squats
5 Kip swings on Rings
5 Hand Release Pushups
3 Hang Power Cleans (empty
bar - build across)
WORKOUT PREP -
3 sets
5 Air Squats
1 Muscle Up
3 Hang Power Cleans (build
in weight)
WORKOUT - Nasty Girls
-
Freedom (RX’d)
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans
(135/95)
(KG conv: 61/43)
SKILLS AND DRILLS
Double-Unders: Week 2 Day 1
Complete One Rep of a
Double-Under
Do a few slow singles with
big jumps, then jump as high
as you can while spinning
your rope quickly. See if you
can get one double-under.
Continue to practice until
you can get one double-
under consistently. Note:
we’re not stringing multiple
double-unders here. We’re
just working on getting one
good rep every time we pick
up the rope.
Goal Workout
5 Rounds:
3 single-unders
1 double-under
Rest for about 10 seconds
Once you can successfully
complete this workout
with no misses, move on to
Phase 3.
Advanced Athlete Option:
If you already have mastered
double-unders, instead
use this time to work on
Crossovers.
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall