The Port
Warm-up
1:00 Bike
Monster Walk 10 Steps Each Way
10 Air Squats
10e Clamsshells
10 Glute Bridges
10 Kickbacks
Monster Walk 10 Steps Each Way
1:00 Bike
+ 2 Rounds w/ a Barbell or KB:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Back Squats
Strength
Back Squat (6.4.2 X 3 ; Every 2:00)
6.4.2 X 3 ; Every 2:00
First set of 6 – 66%
Last set of 2 – 86%
Last week at this rep/time scheme. Next week we go to 5.3.1 with shorter rest.
Burn Strength
A: Bulgarian split squats (4 X 8e)
Weight in the Goblet position again, increase weight from last week.
B: 3 Sets
10 Back Extensions or Superman Lifts
16 Hollow Hold Plate Switches
20 Calf Raises
Workout
4 Rounds:
:90 Double Unders
:60 Bike
:30 Hang Power Cleans (135/95)(115/75)
:20 Front Squats
Rest :90 Between Rounds.
Burn Strength
4 Rounds:
:90 Shuttle Run*
:60 Bike
:30 Russian KBS
:20 Goblet Squats
Rest :90 Between Rounds.
*10m Shuttle Runs
Justin and Sean
