03/02 – Blueberry Bagel
February 3, 202406/02 – Big Ben
February 6, 2024WARM-UP
Tabata: (6 sets) – 20 sec on/10 sec off Shuttles
-into 3 sets:
10 Roll and Reach
10 Box Step Ups
3 Deadlifts (empty bar-build across sets)
3 Inch Worms
STRENGTH
5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WORKOUT PREP
3 sets
3 Hang Power Snatch (build in weight)
3 Box Jump Overs (build in height)
“Leaning Tower of Pisa”
FIRE
7:00 AMRAP
7 Hang Power Snatch (45/30)
7 Box Jump Overs (30/24)
GYMNASTICS: Chest to Bar
5 minutes of Intro/Cues:
cue 1: Jump from right under the rig
cue 2: Press down on the rig to activate the shoulder and back muscles
cue 3: Think “bring the rig to you” instead of you to the rig
cue 4: Spread elbows back and out to pull the bar to the chest.
cue 5: Come down with full control to active swing.
Advanced
MInute 1: Max Burpee Chest to Bar
Minute 2: REST
Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs
Minute 6: REST
MInute 7: Max Burpee Chest to Bar
Intermediate
MInute 1: Max Burpee Pull Up
Minute 2: REST
Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
Minute 6: REST
MInute 7: Max BurpeePull Up
Beginner
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
Minute 6: REST
MInute 7: Max Burpees
* Each shuttle run is 7.5m down + 7.5m back. For Burpee Pull-ups and Burpee C2B, bar height should be above fingertip reach.
