Building The Foundation — Week 1, Day 2

Push the boundaries, even when it doesn’t make sense to. There’s always something new to learn outside of the box.

Pre Warmup

5:00 Foam Rolling

2:00 Eagle Pose, each side

https://youtu.be/B1nbvdYoP9g?t=56

2:00 Twisted Cross, each side

https://www.youtube.com/watch?v=fhpnyFPjICc

Warm-up

6:00 AMRAP

15 KB SWINGS
15 GOBLET BOX STEP UPS

Rx 55/35
Scaled 35/25
Bootcamp 25/15

Warm-up

1k Row
or
1mi Bike

4:00 CAP

Weightlifting

Clean Lift Off (5 Reps Every Minute for 4:00)

100% of Full Clean

Partial deadlift to above the knee

Bootcamp
5 Heavy Single-KB Deadlift

Hip Clean (3 Reps Every Minute For 4:00)

By feel, work up if coach approves

Bootcamp
Heavy Russian KB Swings

Metcon

8:00 AMRAP

20 BOX JUMPS
10 DB POWER CLEANS

Rx+ 30"/24", 60#/45#
Rx 24"/20", 50#/35#
Scaled 24"/20" (Step Ups Allowed), 35#/20#

Bootcamp
20"/14" Box Step Ups
20/14 Med-Ball Squat Cleans

Metcon

10:00 EMOM

SINGLE ARM OH DB LUNGE
5 STEPS EACH ARM

Rx+ 50/35
Rx 40/30
Scaled 20/10
Bootcamp — Goblet Lunges