Skills
3 sets of:
10 Bulgarian split squats (10L/10R) – unweighted
:20 handstand hold (“Sport” tier athletes work on free handstands)
10 V-ups
Strength
Pause Front Squat + Front Squat
3 second pause at bottom of squat
Sport:
1×1+1 @ 75%
2×1+1 @ 80%
-Superset with-
2×8-10 feet-elevated ring rows – “Sport” tier athletes add load if possible
Life:
1×1+1 @ 72.5%
2×1+1 @ 77.5%
-Superset with-
2×8-12 feet-elevated ring rows
Fundamentals:
3×3 pause front squats – choose load; +5-10lbs. from last week’s working weight
-Superset with-
3×8-12 ring rows
Metcon
Sport:
10-9-8-7-6-5-4-3-2-1
Goblet squat 70/53
CTB pull ups
*25 unbroken double unders after each round
Life:
10-9-8-7-6-5-4-3-2-1
Goblet squat 53/35
Pull ups
*25 double unders after each round
Fundamentals
10-9-8-7-6-5-4-3-2-1
Goblet squat – choose load
Jumping pull ups
*50 single unders after each round
