A) 4 sets/super set:
4 Tempo front squats
8 e.l Goblet step ups
Max unbroken t2b
-20min cap-
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B) For time:
3 Rounds-
15 Kb swings – up to 32/24kg
10 Box jumps
-Into-
3 Rounds-
20 Wall balls
10 Burpee box jumps
–
-If time-
C) Alt Tabata:
Weighted hollow body
Russian Twists
–
Notes:
Part A – With our strength piece for today we have tempo front squats, we are aiming for the tempo to be a good 4-5 seconds on the way down here. Keeping the belly tight and never letting the chest drop. Come out of the hole aggressively.
For the goblet step ups we want you to do all the step ups on one leg 1st then change over. Making sure that we are not trying to use the leg that is planted on the floor, but really focusing on leaning in to that leading leg and driving hard.
For our unbroken set we ideally want to be doing t2b but for some this is un-realistic. So if you can’t link together more than 5 reps scale down to toes to ring, and if you can’t do these move back to the bar and go for knee raises (but really trying to get those knees up high).
–
Part B – Nothing fancy here just work. If we are able we want you to aim to use a heavier kb than you usually would. Thinking about relaxing your arms as much as possible and using your hips the best you can. Making sure for the box jumps we get to full extn at the top of the box. Once you have completed the 3 rounds of these 2 movements we move on to the next 2. For the wall balls today we want to really push hard for 20 unbroken, this may be hard for some but for today if you need to rest that little longer before you start to allow you to get the 20 reps, do so.
Once we get on to the burpees try not to stop. Your capability with the wall balls will have a big impact on your pace with these. If 20 wall balls are not an issue for you you could afford to push the pace here, if 20 is pushing the limit for you then just aim to keep a steady pace here.
Part C – This last piece is only if we are lucky enough to have any time remaining. For the weighted hollow body we are holding either a weight plate or a kb with both our hands, arms extended and at a minimum having it stacked above our shoulders, if able try to get the weight behind the head.
You may use the same weight for the Russian twists as the hollow body unless there is a fair bit of weight difference between the two.
