Saturday L2

Mobility:

With Green Band

:30-:45 On

Lats

Chest

Triceps

Hip Flexor

Squat Hold

 

Warm-Up:

2 Rounds:

10 Bar Kips

6 Muscle Cleans (45/35)

6 Strict Press

6 Front Squats

 

Open Primer:

15/12 Calorie Bike

Into…

2 Rounds:

4 Thrusters (95/65)

4 Chest to Bars

 

Rest 1:00

 

15/12 Calorie Bike

Into…

2 Rounds:

3 Thrusters (135/95)

2 Bar Muscle-ups

 

Optional Additional Work Sessions

• Only do additional training if you’re able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

Accessory:

Belt Squat Dual Kettlebell Sumo Deadlifts

1:30 On/ 3:00 Off

Body Weight on the machine

Progressive kettlebells

 

45 degree weighted Hip Extensions

4 x 12

Load with a dumbbell in the back rack

Rest 1:00 Between

 

Side Banded Plank Hold

3 x :20/Side (Green Band)

Rest as needed Between

 

Med Ball Russian Twist

6 Rounds

:20 on/ :10 Off

Load with #30/#20

 

Team Workout:

3 Rounds:

15 Synchro Bar Facing Burpees (all 4)

4 50′ Shuttle Runs (M/M)

8 Synchro Clean and Jerks (F/F) (135/95)

4 50′ Shuttle Runs (F/F)

8 Synchro Clean and Jerks (M/M)

15 Synchro Bar Facing Burpees (All 4)

6 50′ Shuttle Runs (M/M)

16 Synchro Deadlifts (F/F) (135/95)

6 50′ Shuttle Runs (F/F)

16 Synchro Deadlifts (M/M) (135/95)