Step Up BASE+

WARM UP 5min easy machine of choice 10min mobility of choice + 4-5 Sets 1/1 Broad Jump to single leg bound - video below 6 DB Lu raises @ moderate load 1-2min rest b/t ------------------------------ OLY 6 Sets 1 Low Hang Power Snatch 1 High Hang Squat Snatch @ 60% and building to RPE 8/10 2min rest b/t *hang is 2" below knee ------------------------------ GYMNASTICS SKILL 3-4 Sets Max Rep Strict Ring MU - stop 1 rep before failure :20 weighted GHD support hold - hug heavy plate 1:00 rest b/t *modify to low ring MU with band if needed *perform strict MU from seated position with low rings + 3 Sets Max Rep Strict Dips + :01 pause in hole - wearing 20/14# vest - stop 1-2 reps before failure 2min rest b/t *use matador if possible ------------------------------ METCON 3 Sets 30-40 Wall Balls 20 lateral BBJO 400m Run 2:00 rest b/t sets *WB must be unbroken across

5min easy machine of choice 10min mobility of choice + 3 Sets 5/5 goblet step ups @ 20" - goal is to use back leg as little as possible - light 50' Double DB OH carry - slow and focus on keeping tension on midline 1min rest b/t ------------------------------ POWERLIFT 10 Sets 3 Banded Box Squats @ 53-63% :60 rest b/t *fast ascent every rep. Deadstop on box. Bands should add ~25% resistance at top ------------------------------ RAW STRENGTH performed with moderate loads ending 3-4reps from failure 3-4 Sets 8 supinated barbell rows 8 Banded Glute Ham Raise 1-2min rest b/t + 3-4 Sets 10 Seated Barbell good mornings 10-15 Push ups - from parallettes - l want the biggest ROM possible 1-2min rest b/t ------------------------------ METCON E5M x 6-8 40/32 cal row // ski - alternate each round 200' DB Farmer Carry @ 50/35s - done in 25' sections 50-100' Sled Push @ 185/135 - light *4min CAP/set *modify sled to 150m Run

WARM UP 5min easy machine of choice 10min mobility of choice + 4 Sets 2 Depth Drop into vertical jump 4/4 single leg hip flexor sit ups 1-2min rest b/t *depth drop needs to build height every round ------------------------------ OLY + CONDITIONING E:30 x 12 - alternating -2-3 Ring MU - high catch -2 Push Press @ 40% of 1RM and building to RPE 8/10 *bar starts on the ground + 4-5 Sets 1 Power Clean + 2 Shoulder to OH @ building no heavier than RPE 8/10 2-3min rest b/t ------------------------------ GYMNASTICS 5-6 Sets 3-5 strict chest to bar Pull Up - perform with WIDE grip :20/:20 copenhagen plank Rest 1-2min b/t ------------------------------ METCON 6-8 Sets - alternating AMRAP - 1:15 4-5 PVC Jumps over 40/32" - should feel high 8-10 Deadlifts @ 225/155 Max Rep Bar MU 1:45 rest b/t *Huge rest period here, move fast. You must have :20+ on MU this would be a good workout to have a clock/app to set a clock for. Some weird interval domains but its going to hit great:)

E:90 x 12-15 - alternating -:60 Row @ moderate effort -200m Run @ fastest sustainable pace -:60 Burpee @ recovery pace

WARM UP 5min easy machine of choice 10min mobility of choice + 4-5 Sets 2 Broad Jump - from seated position - I want 2 consecutive broad jumps :10-:15 bottom of ring dip hold - as low as possible while keeping tension on pecs *as low as possible while keeping tension on your pecs 1-2min rest b/t ------------------------------ STRENGTH 4 Sets 6 Anderson Front Squat @ 60-76% + :03 descent every rep 2min rest b/t ------------------------------ GYMNASTICS 5 Sets 3 Strict HSPU @ biggest deficit possible 15 banded hami curls Rest 2min b/t ------------------------------ METCON E:90 x 10 - alternating -18/14 cal ski - must be done under :60 -12 DB Snatch @ 70/50 + 12-16 TTB *TTB should have no more than 1 break/set

WARM UP 5min easy machine of choice 10min mobility of choice + 4-5 Sets 2 reverse medball toss - video below - 20/14# ball 8 Reactive Front Raises - light 1min rest b/t ------------------------------ POWERLIFT 6 Sets 3 Sumo Deficit Deadlifts @ 60-81% (4" deficit) :60 rest b/t *We will alternate weeks of speed/strength focus through this cycle and beyond ------------------------------ RAW STRENGTH 4 Sets 6 Bench Press + :01 pause on chest every rep @ 60% and building heavy 8-12 inverted barbell row + :01 pause @ top - bar needs to touch chest - normal grip 2min rest b/t ------------------------------ METCON For Time E12M x 2-3 1000m Run 24-30 Burpee to 6" 500/450m Row 24-30 Walking Lunges @ 1x70/50 10min CAP/set Find a pace you can sustain, you should never redline at any point