Tuesday L2

Warm-Up:

2 Rounds:

50 Single Unders

35 Alternating Jumps

20 Double Unders

into…

2 Rounds:

3 Wall Walks

10 Single Dumbbell Clean and Press (5R/5L)

5 Plyo Push-ups

 

Strength:

Bench 

5 x 1

New Set Every 2:00

Progressive to a heavy single

 

Accessory:

2 Rounds

4-6 Wall Facing Strict Handstand Push-ups

Rest 1:00

Into..

2 Rounds

3-5 Wall Facing Strict Handstand Push-ups

Rest 1:00

 

Elite: 5-8, 4-6

Semis: Rx

Quarters: 1-2, 4-6 Feet Elevated A-frame Push-ups

 

Stimulus check:

Same as Last week, maybe try to add 1 more rep to each round

 

Metcon:

10 Minutes

As Many Reps as Possible

50 Double Unders

12 Dual Dumbbell Shoulder to Overheads (50/35s)

12 Burpees Over the Dumbbell (Anyhow)

 

Elite: 70/50

Semis:RX

Quarters: RX

 

Stimulus Check:

10 Minutes is not a full out sprint but we are coming out fast. goal during this workout is to find a pace that allows you to never stop moving. Dumbbells should remain unbroken.

 

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

 

Accessories:

Ez Barbell Skull Crushers

4 x 12 (progressive)

Rest 1:30 Between

 

Dumbbell Alternating Hammer Curls

3 x 20 (Total)

Rest 1:30 Between

 

Seated Bent arm Front Raise

4 x 25

Rest :30-1:00 Between

Light weight, quick reps here.

 

Extra Conditioning

20 Minutes

Every 2:00

#1: 24 Calorie Row

#2: 300m Run