TUESDAY

General Warm-Up:

2 Sets, For Quality

1:00 Cardio Choice

6/6 World’s Greatest Stretch

6/6 KB Windmills

6/6 Single Leg RDL’s

Specific Warm-Up

2 Sets: For Quality

:20 Bar Dead Hang

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

"Live Ammo"

12:00 EMOM

minute 1: 10/7 Burpee Box Jump Overs

minute 2: 15/12 Toe to Bar

minute 3: Max Calorie *Bike

minute 4: Rest

Box: 24/20in

Work in waves of 5, every athlete starts on BBJO

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals 

RPE: 9/10

Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round

Secondary Objective: Complete each set of Burpee Box Jump Overs in under 45 seconds. 

Workout Strategy and Coaches Notes: 

We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.

Accessories

Part A

8:00 EMOM

Minute 1 - 8 Narrow Grip Bench Press, Moderate

Minute 2 - 16 Dual KB Gorilla Rows

Part B

4:00 Tabata (:20 Work/:10 Rest)

Station 1 - Banded Bicep Curls

Station 2 - Banded Tricep Extensions