WARM-UP
1 ROUND
10 Air Squats
10 Samson Lunges
5 Inch Worm + Push-up
10 Shoulder Taps
10 Alt Piked Toe Taps
Into…
3 ROUNDS
10 Goblet Lunge→ OH Lunge → FR Lunge
5 Burpees →Burpee to Target → Burpee over DB
:20 Floor Planche
:20 Wall Assisted Handstand Hold
SKILL (ALL)
2-3 SETS
1:00 Wall Sit
:30 Handstand Hold*
1:00 Ring Planche Hold
*Option for Wall or Free Standing.
-Rest As Needed b/t Sets-
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
40 Alt. DB Goblet Lunges (50/35)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 10 Alt. Reps w/ DB in Right Hand and then 10 Alt. Reps w/ DB in Left Hand.
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
40 Alt. DB Goblet Lunges (35/20)
30 Burpees
30 Alt. DB Overhead Lunges*
20 Burpees to Target
20 Alt. DBL DB Front Rack Lunges
10 Burpees Over DB
*Complete 10 Alt. Reps w/ DB in Right Hand and then 10 Alt. Reps w/ DB in Left Hand.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 3×3
Clean Pulls*
*110% 1-RM Power Clean
(Score is Weight)
2.) 3 SETS
20 Alt. KB Heel Taps
40 Russian Twists
60 Bicycle Crunches
-Rest As Needed b/t Sets-