05/02 – Leaning Tower of Pisa

WARM-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.