Deadlift 3-2-1
Deadlift for load:
#1: 2×3 reps @ 85%
#2: 1×2 reps @ 90%
#3: 1×1 reps @ 92.5%
#1: 2×3 reps @ 85%
#2: 1×2 reps @ 90%
#3: 1×1 reps @ 92.5%
The Jumping Gymnast
10-Minute AMRAP Of:
3 Wall Walks
10 Wall-Facing Shoulder Taps
10 Burpee Box Jump-Overs (24/20)
*Jump on, step down
3 Wall Walks
10 Wall-Facing Shoulder Taps
10 Burpee Box Jump-Overs (24/20)
*Jump on, step down
Level 2: 3 Wall Walks (partial, as-needed), 20/16″
Level 1: Inch worms without push-up, plank/box plank shoulder taps, box burpees (no jump overs)
Back Squat 5-5-3-2
Back Squat for load:
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%
Toe-ing, Jumping, Snatching
10 Rounds, Every 2:30
10 Toes-to-Bar
25 Double Unders
5 Touch & Go Power Snatch (115/85)
10 Toes-to-Bar
25 Double Unders
5 Touch & Go Power Snatch (115/85)
Level 2: Toes-near-bar, 30s DU practice, (85/60)
Level 1: V-ups OR Box Maxon Twists, Singles or 12 plate speed steps, 10KBS (25/15)
FGB: Row, Sit-up, Double Under
5 Rounds For Reps Of:
Minute 1: Max Cal. Row
Minute 2: 25 Sit-ups
Minute 3: 50 Double Unders
Minutes 4 & 5: Rest
*Rest remainder of minute for sit-ups & double unders
Minute 1: Max Cal. Row
Minute 2: 25 Sit-ups
Minute 3: 50 Double Unders
Minutes 4 & 5: Rest
*Rest remainder of minute for sit-ups & double unders
Level 2: 45s DU practice = 50 reps
Level 1: Singles or 25 speed steps, Box Mason Twists
5-10 Minutes Of Double Under Practice
Drill & practice Dubz for 5-10 minutes. Don’t overdue the jumping due to the volume in the workout.
If you have double unders, work on crossovers, crossover dubz, or triple unders.
It’s Chipper Tuesday!
For Time:
2 Mile Run
30 Toes-to-Bar
400′ Walking Lunge (50′ lengths)
15 Bar Muscle-ups
2 Mile Run
30 Toes-to-Bar
400′ Walking Lunge (50′ lengths)
15 Bar Muscle-ups
Level 2: Toes-Near Bar, 20 Pull-ups (banded as-needed) & 20 Push-ups for BMUs
Level 1: 1 Mile Run/Walk, Box Mountain Climbers, 30 Low Box Step-ups, 20 Banded Pull-ups & 20 Box Push-ups
10 Rounds: Cardio & Pull-ups
10 Rounds For Time:
16/12 Calorie Row
8 50′ Shuttle Runs
8 Chest-to-Bar Pull-ups
16/12 Calorie Row
8 50′ Shuttle Runs
8 Chest-to-Bar Pull-ups
Level 2: Chin-over-bar pull-ups
Level 1: 8 Rounds: 16/12 Cal Row, 4 Shuttle Run/Walks, Banded Strict Pull-ups,
A Gymnast’s Party
4 Rounds, 5:00 Clock:
75′ Handstand Walk Buy-in (25′ Lengths)
75′ Handstand Walk Buy-in (25′ Lengths)
Then AMRAP w/Remaining Time Of:
10 Box Jumps (24/20)
10 Burpees
15 Sit-ups
*Rest 2:00 between rounds, pick up where you left off after buy-in
Level 2: Max 90s HS walk OR 5 wall walk buy-in. (20/16″)
Level 1: 5 No push-up inch worms, Box/Bar Burpees (8″/45lb plate), Box Mountain Climbers
A Powerlifting Gymnast
4 Rounds For Time:
10 Deadlifts (225/155)
10 Toes-to-Bar
10 Deadlifts (225/155)
10 Toes-to-Bar
Level 2: (155/105), Toes-Near-Bar
Level 1: (105/75), V-ups OR Box Mason Twists