Warm-Up
A) 5 Rounds:
20 sec work / 10 sec rest:
Push-Up
Weighted Jump Ropes
Bar Hang
1 Round = all 3 movements complete in sequence
B) 2 Rounds with an empty bar:
10 Bench Presses
15 Russian Swings
20 Sit-Ups
Strength
Bench Press
3 sets x 5 reps
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 8/21). This is Week 8 of 8.)
Workout
4 Rounds For Time:
4 Strict Press*
8 Toes-to-Bar
8 High Box Jumps, 30”/24”
*AX: 75#/55#
RX: 95#/65#
RX+:135#/105#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Press: athletes should use a rack for the strict press. Weight should be challenging and good quality singles are acceptable.
Toes-to-Bar: athletes should complete each round of toes to bar in 2 or fewer sets. Scale repetitions as needed or scale to Knees to elbows or v-ups.
Box Jump: athletes should choose a height that is slightly out of their comfort zone. Athletes should take their time with each box jump and step down after each repetition.