3.4.2022
Warm-up
[3:00-13:00]
2:00 bike
1:00 jump rope
10 squat to stand
10 glute bridge
10 plank shoulder taps
1:00 jump rope
2:00 bike
Specific Prep
[13:00-25:00]
Use this time to get your specific movements warmed up and your workout set up:
Gymnastics/skills ideas:
Pistols/Pistol progression
Any kipping movements
Wall walks
HSPU
Handstand walking
Muscle ups
Barbell/Technique:
Clean/Snatch/Jerks (any variation or skills/practice)
Overhead Squats
Front rack/Back rack lunges
Dumbbell work:
Alt. snatches
Single arm clean and jerks
Single arm Thrusters
Front rack/overhead walking lunges
Metcon
[30:00-50:00]
Metcon
Skills/Practice/GOAT work
EMOM 20:00
1: Movement choice #1
2: Movement choice #2Barbell/Cardio Example:
1: 12-15 cal row
2: 3-4 segmented Clean/Snatch Deadlift
100% Cardio Example:
1: 12-15 cal bike
2: 300-400m ski
Skill/Cardio Example
1: Practice wall walks 1-3 reps
2: bike 45s for cals
Cool Down/Stretch
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
