Context: Practice – Why warm ups are important.
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry
Skill Practice Warm Up: None
Strength: 6×4 back or box squat – 3 of 12 (6 sets of 4 reps, same weight across at 70-80% of max)
Super Set: 6×6 weighted ring dip or progression (6 sets of 6 reps)
Metabolic Conditioning: “Thanks for the Memories“
8-minute AMRAP (as many rounds as possible)
5 weighted strict pull up (Health: assisted, Athletic; 10lbs*, Performance: 25lbs)
40′ walking lunge (20′ out, 20′ back)
5 reps of 20′ out 20′ back lateral shuffle -no line touch
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 30/45lb pull ups
Compare to: NEW WORKOUT!
Coaching Tips: Hold a dumbbell between the ankles for these weighted pull ups. Just be careful when you come off the bar so that you don’t accidentally roll your ankle. Try to spread the floor with your feet when doing the lunges and avoid taking too large of steps. For the lateral shuffles, stay in a quarter squat and keep your chest up, push the pace on these and don’t get complacent!
Optional ‘Cash Out’ or Hypertrophy: 10 db hang power cleans, 10 db push press, 10 sit ups, 4 min OR 3 sets of 12 banded triceps press downs in a super set with 15 loaded glute bridges