A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
B.
RX
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Burpees Box Jump 60/50cm
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
50 Double Unders
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
SCALED
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Burpees Box Jump 60/50cm
12 Knee To Chest
9 Handstand Push-Ups
12 Banded Pull-Ups
50 Double Unders
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
BASIC
Every 5 minutes, for 20 minutes (4 sets) for times:
8 Burpees Box Jump 60/50cm
10 Sit Ups
3 Wall Wlks
8 Ring row
50 Single Unders
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
