Workout: 05 September 2024

Gym Workout

Warm up / Metabolic – EMOM-8 (every minute on the minute for 8 minutes)
Each minute do one of the following exercises:
– 8-10 Chest to bar pull-ups (alternative: regular or jumping pull-ups)
– 15 Overhead squats with an empty barbell (or PVC pipe) – try to hit full depth each time
– 8-12 Toes-to-bar (alternative: knee ups, try for the first 3 as close to toes-to-bar as possible)
– 10-12 cals bike / row

Try to break up sets as minimal as possible.

Workout / Skill work
1. Work up to a heavy Squat Snatch (no more than 3 failed attempts)

2. Once you find your weight, perform 6 snatches at 10 lbs less, rest as needed

3. 2 sets of Bench Press at 70-75% of 1 rep max (going to failure)

4. Perform 3 rounds of the following at a comfortable pace (borrowed from Mary):
– 5 Handstand push-ups (alternative: pike-box hspu)
– 10 Pistol squats (alternating) (alternative: any of the pistol squat variations based on skill)
– 15 Pull-ups (alternative: jumping pull-ups)

At Home Workout

First: complete 50 Odd-object Thrusters in as little time as possible

Then: AMRAP-25 (as many reps as possible in 25 mins)
– 10 Wall-ball shots (alternative: can use an odd object throwing up into the air and catching, or perform an odd object thruster)
– 10 Push-ups
– 10 Jumping pull-ups
– 10 Box jumps (alternative: if you do not have a box / step you can jump up to, perform standing tuck jumps)

For this workout, just keep moving, the goal is to keep a consistent pace. Your heart rate should stay around 140-160, difficult, but not red-line, that is until the last 1-2 mins where you should sprint to the finish.