WARM-UP -
Tabata: (6 sets)
20 sec on/10 sec off Air Bike
-into3 sets:
10 Roll and Reach
10 Box Step Ups
3 Deadlifts (empty bar-build
across sets)
3 Inch Worms
STRENGTH -
5 sets x 3 Deadlifts @80% of Heavy
Single (Week 1)
* Complete a set on the 2 minutes *
WORKOUT PREP -
3 sets
3 Hang Power Snatch (build in
weight)
3 Box Jump Overs (build in height)
WORKOUT - Leaning Tower of Pisa
Freedom (RX’d)
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
(KG conv: 43/29)
GYMNASTICS: Chest to Bar (Day 1)
5 minutes of Intro/Cues:
cue 1: Jump from right under
the rig
cue 2: Press down on the rig to
activate the shoulder and back
muscles
cue 3: Think “bring the rig to you”
instead of you to the rig
cue 4: Spread elbows back and out
to pull the bar to the chest.
cue 5: Come down with full control
to active swing.
WORKOUT
Advanced
MInute 1: Max Burpee Chest to Bar
Minute 2: REST
Minute 3-5: AMRAP2 of 7 Chest to
Bar Pull Ups + 2 Shuttle Runs
Minute 6: REST
MInute 7: Max Burpee Chest to Bar
Intermediate
MInute 1: Max Burpee Pull Up
Minute 2: REST
Minute 3-5: AMRAP2 of 4 Chest to
Bar Pull Ups + 2 Shuttle Runs
Minute 6: REST
MInute 7: Max BurpeePull Up
Beginner
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP2 of 5 Kipping
Pull Ups (or 10 Ring Rows) + 2
Shuttle Runs
Minute 6: REST
MInute 7: Max Burpees
* Each shuttle run is 25 feet down
+ 25 feet back. For Burpee Pull-ups
and Burpee C2B, bar height should
be above fingertip reach.
MOBILITY -
1 min foot smash w/ lacrosse ball
(each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch