GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Slides
2 x 10.
* Between each set hit 5 yoga pushups
2 x 10.
* Between each set hit 5 yoga pushups
WARM UP
0-10 minutes
Warm-up
2 Rounds
20 seconds Single Unders
Rest 10 seconds
20 seconds Air Squats
rest 10 seconds
Then
2 Sets
5 Hang Power Snatch (bar)
25 Double Unders (or 30s attempts)
5 Thrusters (bar)
25 Double Unders (or 30s attempts)
STRENGTH/SKILL
10-30 minutes
Bench Press (6 x 4)
* 1 count pause on chest
* 2:00 rest between
* Beginners no pause on chest
* 2:00 rest between
* Beginners no pause on chest
Banded Pushdown (3 X 15)
* rest 60 seconds between
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
AMRAP 7
30 Double Unders
10 Thrusters (75/55) (35)
Rest 2:00
AMRAP 7
10 Thrusters (75/55) (35)
10 KBS (53/35) (26)
ACCESSORY
Banded Face Pulls 50-100