SDAY
WARM-UP -
7:00 AMRAP
10 Lateral Ski Hops
30-second Jump Rope
45-second Row
WORKOUT PREP -
2 sets: (each)
100m Row (build in pace)
10 Double Unders
BAR MUSCLE UPS: WEEK 8
Testing Day! This is the final
WARM-UP -
8:00 AMRAP
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty
bar)
5 Hang Muscle Cleans (empty
bar)
5 Hang Power Cleans (empty
bar)
STRENGTH -
6 sets:
4 Clean Grip Deadlifts + 2
WARM-UP -
Crossover Symmetry
Warmup or Banded 7’s
-into-
8:00 AMRAP
50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs
WORKOUT PREP-
2 sets
Coaching Tip: Class Time
Frame
If you would like to have more
time for the deadlift today,
modify the workout to 4 sets
instead of 5.
WARM-UP -
2:00 Row
-into-
8:00 AMRAP
WARM-UP -
10:00 AMRAP
30-second Bike
10 Banded Pass Throughs
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerks (empty bar)
3 Muscle Snatch
STRENGTH -
Build up to a Heavy Push
Jerk
WARM-UP -
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
WARM-UP -
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 Inch Worms
3 Back Squats (empty bar -
build in weight)
STRENGTH -
6 sets x 2 Back Squats (80%)
-Every 1:30-
WARM-UP -
10:00 AMRAP
45-second Air Bike
10 Kip Swings
8 Ring Rows
8 Line Hops
4 Up Downs
BAR MUSCLE UPS: WEEK 6:
Warm-up skill work: review
common faults shown in this
video - bit.ly/48MUKaT