TUESDAY

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

5/5 Pendulum Lunges

10 Scapular Pull-Ups

5 Strict Knee to Chest

10 Alternating V-Ups

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Specific

4 Sets, (6:00 minutes)

3 Back Squats +

3 Goblet Squats

*Building loads on both

Strength

For Load:

Every 3:00 x 4 Sets

5 Back Squats @ 75-80%

Rest 15-30 seconds

4-6 Speed Goblet Squats

Extra Notes / Instructions

This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.

"Smoked"

14:00 AMRAP

Fitness

7/7 Goblet Reverse Lunge

14 Strict Knee Raises

56 Single Unders

Kettlebell Load: 16/8kg

Performance

7/7 Single KB *FR Reverse Lunge

14 Toes to Bar

28 Double Under’s

Kettlebell Load: 24/16kg

*FR: Front Rack

Goal / Stimulus / Objectives

Goal: 4-6 Rounds 

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round 

This workout is a nice little mix of work for the midline here with the Single Arm KB Front Rack Reverse Lunge, Toe to Bar and Double Unders here in a good cyclical AMRAP that should allow athletes to stay moving and pace this one out. For the Front Rack Reverse Lunge, we are looking for a contralateral position and completing all 7 reps on one side before all 7 reps on the other side. Keep moving consistently throughout the 14:00 AMRAP here with the goal of maintaining under 3:00 / set.

Optional Accessories

For Quality:

6:00 EMOM

Minute 1 - 6/6 Single Leg Crossbody Romanian Deadlift

Minute 2 - 12 Tall Kneeling Straight Arm Banded Lat Pull-Downs