1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups
Freedom (RX’d)
For Time:
27-21-15-9 Dumbbell Thrusters (35s/25s)
4-3-2-1 Rope Climbs
Independence
For time:
27-21-15-9 Dumbbell Thrusters (25s/15s)
10-8-6-4 Strict pull ups
Liberty
For time:
21-15-9-3
Dumbbell Thrusters (light)
Ring Rows
- Target time: 9:00-11:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
2x 1 Minute Ring Bicep Stretch
2x 10 Seated External Rotations (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Max Rep Bench Press + Burn Out Set
Week 6:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above