I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of No Push-Up Burpees
Rest 15 Seconds
45 Seconds of Assault Bike
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Single Leg/Upper Body Pull/PC + Conditioning
A1. TRX Flexed Arm Hang, 6-8 seconds holds, rest, 6-8 second holds, rest, 6-8 second holds x 3 sets, rest 45 seconds.
If you like to perform Strict Supinated Pull-Ups, you can perform 6-8 reps or clusters of 1.1.1.1.1 x 3 sets.
A2. Double Leg Hip Rocks, 15 reps x 3 sets, rest 45 seconds.
A3. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. KB Farmer’s Walk, 45 seconds total time x 3 sets, rest 45 seconds.
+
C. Conditioning of the following:
5 Rounds of the following:
10 DB Push Press
10 Cal Assault Bike
20 Second FLR Hold
10 Box Step-Ups Weighted if you want(5/each leg)
No rest between sets, just keep moving.
+
B. Fitness Phase
Posterior Bend Olympic Lift Focus+ Single Leg/Core + Conditioning
A1. Snatch Grip Deadlift, 5 sets of 2 reps, rest 45 seconds between sets.
A2. Single Leg Hip Rock, 8 reps/each leg x 5 sets, rest 15 seconds between sets.
A3. DB Single Arm Push Press, 6 reps/each arm x 5 sets, rest 45 seconds between sets.
+
B. Conditioning of the following:
5 Rounds of the following:
10 Russian KBS
10 Pull-Ups(Sub in TRX Row)
20 Second KB Farmer’s Hold
10 Cal Row
No rest between sets, just keep moving.
+
C. Competition Phase
Squat Variation + OH Squat Variation +Gymnastics Skill Sets + Conditioning Sets
A. Front Squat, 80% x 1 rep x 8 sets.
B. Overhead Squat, 80% x 1 rep x 8 sets.
+
C. Conditioning Sets of the following:
6 Minutes of the following:
8 Cal Row
8 Step-Down Box Jumps
8 OH Squats @ 95/65 lbs
+
Rest 3 Minutes on Assault Bike
+
6 Minutes of the following:
8 Cal Row
8 Burpees
8 Russian KBS
+
Rest 3 Minutes on Assault Bike
+
6 Minutes of the following:
8 Cal Row
8 Hang Power Snatch @ 75/55 lbs
8 Kipping Pull-Ups
+
Rest 3 Minutes on Assault Bike
+
6 Minutes of the following:
6 Cal Row
12 Walking Lunges(6/each side)
20 Second KB Farmer’s Hold
Done!