Warm Up
- 2 min Jump Rope Practice
x2
- 10 Bent Over Barbell Rows
- 5 HPC
- 5 Deadlifts
- 10 Push-ups
A. Bench Press
- 1 Rep @ RPE 8 (~90-93% of 1RM)
- 3 Reps @ RPE 9 (~89% or 1RM)
- Subtract 5% for 3 Reps x 4 sets @ RPE 8-9
B. Competition Day -
16 Min AMRAP:
- 15 HPC (95/65)
- 30 Double Unders
- 15 Deadlifts (95/65)
- 30 Double Unders
After Class Strength and Conditioning
Pin Press:
6 Reps @ RPE 6
6 Reps @ RPE 7
6 Reps @ RPE 8 x 3 sets
Skill Work: Choose One Movement and work for 8min AMRAP (Small Sets; Keep rest to minimum)
A. Handstand/HSPU/Handstand Walking Practice
B. Pull-ups/CTB Pull-ups/Bar Muscle Ups/Ring Muscle Ups
C. Knee Raises/Knees To Elbows/Toes To Bar
D. Rope Climbs
E. Double Unders
Aerobic Capacity:
Burpees
7 min AMRAP - 30secs on 30 secs rest
*Note:
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.