160118 Monday – “This is my bumper. There are many like it, but this one is mine…”

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes on Handstands and HSPU progressions

Strength: none

Super Set: none

Metabolic Conditioning: “This is my bumper. There are many like it, but this one is mine…”

20 minute AMRAP (As many rounds as possible) with a partner

400m Farmer carry – bumper plate (Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbells), both partners run together (or 20′ out and back shuttle with plates x 15 times)

25 Bumper Plate Burpees (same)

25 Bumper Plate Squats (same)

25 Ring Rows (RX = Supine)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2 – 4 rounds

Log your results online by clicking here.

Compare to: August 26, 2015

Coaching Tips: one person must carry both bumpers together, no splitting them up, both partners must run together. Coed teams can do one of each plate for ‘as Rx’.

Don’t worry about splitting the work evenly. If one person is faster on one movement than the other partner, have them do more reps. This will increase your overall speed for the whole workout and ensure both partners get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!

Optional ‘Cash Out’: Open Prep (11.1) – 30 double unders, 15 hang db or kb snatches, 5 minutes


Coach Jordan’s Bodyweight Bonanza!  WEEK #2

Hit this routine a minimum of 2 times this week or a maximum of 5 times (advanced!).

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