10:00 For Quality
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
10 Hollow Rocks
10 Alternating Box Step-Ups
10 Air Squats
:15 Passive Hang + :15 Active Hang
—
Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads
Front Squat
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 1 Rep @ 90%
Coaching Notes, Strategy, and Goals
Simple, progressive and getting into a good heavy single at 90% to finish off the series of Front Squats. Volume is lower today, loading is increasing and we are progressing into sessions that will target a new 1RM Front Squat at the end of the cycle.
Modifications:
Adjust to Back Squats for mobility issues, or if needed adjust to a Box Squat or Split Squat for knee and / or back issues.
“Second Wind”
For Reps:
2 Sets
6:00 AMRAP
10 Burpee Box Jump Overs
20 Single Arm Overhead Reverse Lunges (Right)
30 Toes to Bar
20 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 2:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Jump Overs
16 Single Arm Overhead Reverse Lunges (Right)
24 Toes to Bar
16 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 1:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Step Overs
16 Goblet Reverse Lunges
24 Hanging Knee Raises
16 Goblet Reverse Lunges
Max Burpee Box Step Overs
Rest 3:00 b/t sets
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Masters 55+:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Jump Overs
16 Single Arm Overhead Reverse Lunges
24 Toes to Bar
16 Single Arm Overhead Reverse Lunges
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Score = Total Reps completed in the 6:00 AMRAP
This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs
Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)
Stimulus: Leg Stamina and Midline Capacity
RPE: 9/10
Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.
Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.
Workout Strategy:
We are looking to move consistently through the BBJO into the Single Arm Overhead Lunges before tackling the Toes to Bar in some consistent moderately big sets with the goal of completing the 30 reps in 6 sets or less. This means rep ranges of 5+ / set. We will then hit the back half with intensity tackling the Single Arm Overhead Lunges even quicker before sprinting through the max rep Burpee Box Jump Overs. The goal here is to complete the BBJO and Lunges each in about 60-75 sec then tackle the Toes to Bar in under 90 seconds before finishing off the round with another set of lunges and back to the BBJO.
Movement Modifications:
Single Arm Overhead Lunges: Reduce the load, adjust to Goblet Lunges, or even go for unweighted lunges. This would be great if you had a gym for walking lunges and could allow athletes to walk for the 20 steps rather than in place if possible.
Toes to Bar: Adjust to Alternating Toes to Bar, Toes to Target, Kipping Knee Raises, Knees to Chest, or move to the floor for a V-Up variation or abmat sit-ups.
Burpee Box Jump Overs: Reduce the box height, move to step overs, or adjust to traditional burpees or burpees over dumbbells.