Total Strength Preview (Siskey 9:30am today)

Equip: Mat, 2-Riser Bench, Heavy DBs, KB, Med Ball

“WEIGHT ON/ WEIGHT OFF”

Pattern: 4 Rounds of 2 Exercises (45s ON/ 15s OFF)

Rnds. 1 and 3 - w/ weight; Rnds. 2 and 4 - w/o weight

WARM-UP:

Ladder Pairing (focus = FORM) -

*10-9-8-7-6-5-4-3-2-1 x Air Squat (buns to risers/ bench)

*1-2-3-4-5-6-7-8-9-10 x Hand-Release Push-Up

WEIGHT ON/ WEIGHT OFF #1: (8 min.)

4 Rounds -

A) 45 sec. x KB/ DB Fwd. Hop Swing to 2x Bkwd. Hop Swing 

(weightless = Broad Jump length of bench - 2x Bkwd. Hop)

-15 sec. REST

B) 45 sec. x alt. Step-Back OH Lunge + Triceps Extension (challenge: 2DBs; mod: 1 DB)

(weightless = Switch Lunge Jump w/ arms OH)

-15 sec. REST

WEIGHT ON/ WEIGHT OFF #2:

4 Rounds - 

A) 45 sec. x KB/ 1DB Goblet Thruster 

(weightless = Sumo Squat Jump)

-15 sec. REST

B) 45 sec. x S-A Elevated MB Push-Up + DB Row (MB on L rnds. 1 and 2; MB on R rnds. 3 and 4)

(weightless = S-A Elevated MB T-Push-Up)

-15 sec. REST

WEIGHT ON/ WEIGHT OFF #3:

4 Rounds -

A) 45 sec. x Man Maker

(weightless = Push-Up Windmill R/ Push-Up Windmill L - Hop In - Jump)

-15 sec. REST

B) 45 sec. x MB Squat-Touch-Box Jump (MB hangs b/w legs, straight arms)(mod: squat-touch-step up)

(weightless = Squat-Touch-Box Jump

-15 sec. REST

WEIGHT ON/ WEIGHT OFF #3:

4 Rounds -

A) 45 sec. x Up-Down (challenge: alt. Single-Leg)(weighted = w/ DB in ea. hand)

-15 sec. REST

B) 45 sec. x S-L Elevated DB Thruster (1 foot atop MB or Bench) (MB on L rnds. 1 and 2; MB on R rnds. 3 and 4)

(weightless = S-L Elevated Squat (1 foot atop MB or Bench)

-15 sec. REST

FINISHER (CORE WORK):

2 min. AMRAP:

*5 x Flutter Kicking Mini-Pike-Up

*5 x Prone Flutter Kick + Lateral Up/ Down w/ Arms

2 min. AMRAP:

*10 x X-Arch to V-Up (on back atop bench)

*10 x Prone X-Arch Up (on tummy atop bench)