2 ROUNDS
10 Alt. 90-90 Hip Rotations
10 KB RDLs
20 Alt. High Knees
5/5 SLOW Hip Circles
Into…
AMRAP x 6 MINUTES
100m Run
3 Slow Air Squats + 3 Fast Air Squats*
4 Burpee Broad Jumps
5 PVC Behind the Neck Wide Grip Strict or Push Press
*At 3:00, switch to Goblet Squats.
Option for High-Bar Back Squat
*Keep weight Moderate-Heavy across all sets.
(Score is Weight)
Week 3 of 8 Oly Cycle
3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (70/53)
30 Russian KB Swings
15 KB Goblet Squats
*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.
(Score is Time)
KG KB: (32/24)
3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (53/35)
30 Russian KB Swings
15 KB Goblet Squats
*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.
(Score is Time)
KG KB: (24/16)
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)
*Keep weight Moderate+ across all sets.
(Score is Weight)
Week 3 of 8 Oly Cycle