Week 1 of 8: Tuesday
Prep
3 Rounds
4 Kettlebell Overhead Squats (Per Side)
6 Knees-to-Chest
8 Toes-to-Bar (Performed as knees-to-chest then toes-to-bar)
Strength
Back Squat
Work up to a heavy 4-rep back squat
Strength Conditioning
For Time
100/80 Calorie Bike
Every 3 Minutes Complete 4 Clean & Jerks @ 70% of Max
Strength Accessory
4 Sets of
10 Weighted Back Hypers
100′ Kettlebell Farmer’s Carry
Rest no more than 1.5 minutes between sets
Gymnastics Conditioning
60 Dubs 30 Chest-to-Bar Pull-ups
50 Dubs 25 Chest-to-Bar Pull-ups
40 Dubs 20 Chest-to-Bar Pull-ups
30 Dubs 15 Chest-to-Bar Pull-ups
20 Dubs 10 Chest-to-Bar Pull-ups
Row
4000 Meter Easy Row
