DATE

2022/08/18 DONNERSTAG Lessonplan

5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.

TIMECAP: 18:00

DYNAMIC WARM-UP | 10:00
2 sets:
200-m run
10 samson lunges
10 PVC pass throughs
10 scap pull
3-5 strict pull-ups or 10 ring rows
5 consecutive box step-ups/leg
– Control the negative of the box step-ups.

BOX JUMP & KB LUNGE | 4:00
1 set:
6 box jumps (slow)
6 front rack KB lunges
6 box jumps (fast)
6 suitcase KB lunges
– Step down from the box

CHEST-TO-BAR PULL-UP | 7:00
:10 of kip swings
3 kip swings + 3 kips
3-5 kipping pull-up
EMOM 3

MINI-ROUND | 3:00
1 set:
10 box jumps
8 single KB lunges
6 chest-to-bar pull-ups

SKILL WORK | 7:00
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side

STRETCHING | 5:00
1 set:
On a 3:00 clock:
Accumulate max-time in a saddle stretch