Saturday 31/08/2024
Fitness
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins):
5-10 mins: OH Mobility
Workout-Specific Prep (10-15 mins):
2-3 sets of:
2-3 Shuttle Runs
2-3 Kettlebell (KB) Hang Snatches
2-3 Burpee Pull-Ups
2-3 KB Goblet Step-Ups/side
Rest 90 seconds between sets
B. Main Workout
AMRAP in 3 minutes (After Completing the Buy-In):
Buy-In:
5 Wall Climbs
15 Strict Handstand Push-Ups or Piked Hand Stand Push ups
Then, AMRAP:
Kipping Handstand Push-Ups or DB Push Presses @22,5/15kg - until the 3 minute mark.
Strength:
Find a 3RM:
3 Chin-Ups (Supinated Grip, Strict Pull-Ups) at Max Load
C. Conditioning
AMRAP in 10 minutes:
5 Shuttle Runs
10 Single-Arm Kettlebell Hang Power Snatches @ 32/24 kg (70/53 lbs)
5 Burpee Pull-Ups
10 Goblet Kettlebell Box Step-Ups (24/20 inches) @ 32/24 kg (70/53 lbs)
Competition
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins):
5-10 mins: OH Mobility
Workout-Specific Prep (10-15 mins):
2-3 sets of:
2-3 Shuttle Runs
2-3 Kettlebell (KB) Hang Snatches
2-3 Burpee Pull-Ups
2-3 KB Goblet Step-Ups/side
Rest 90 seconds between sets
B. AMRAP (As Many Rounds and Reps as Possible) - 3 Minutes
Buy-In:
10 Wall-Facing Strict Handstand Push-Ups
15 Strict Handstand Push-Ups
Then, AMRAP:
Kipping Handstand Push-Ups
Compare results to Week 1 (7/20/24)
C. Strength Test: 3RM
Find a 3RM:
3 Chin-Ups (Supinated Grip, Strict Pull-Ups) at Max Load
Compare results to Week 1 (7/20/24)
D. 2-Minute AMRAP: Sandbag Bearhug Carry
Objective:
Max Distance Sandbag Bearhug Carry in 2 minutes
Instructions:
25 ft (7.6 m) turnarounds; both feet must cross the line before turning around.
Score is the total distance, counted in 5 ft (1.5 m) increments.
E. Block Bench Press
8 Sets of 2 Reps:
Load: 45-60% of your max
Rest: 1 minute between sets
Setup:
Elevate the bar 4-6 inches (10-15 cm) off the chest, focusing on speed and power from the blocks.
C. Conditioning
AMRAP in 10 minutes:
5 Shuttle Runs
10 Single-Arm Kettlebell Hang Power Snatches @ 32/24 kg (70/53 lbs)
5 Burpee Pull-Ups
10 Goblet Kettlebell Box Step-Ups (24/20 inches) @ 32/24 kg (70/53 lbs)
