***Transition Week – This week will look a bit different than a typical week. The volume is a little less and loading is different then our typical weeks. It’s an opportunity for you to reset after the last cycle and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be feeling refreshed and ready to hit it hard. Check out this article about transition weeks and some tips on how to tackle the week successfully.***
Warm-Up
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed by…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10 reps
Conditioning:
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run or 1000 Meter Row or 2000 Meter BikeErg
20 Pull-Ups
10 Power Cleans
35-49: 175/125 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs
60+: 105/75 lbs
No Equipment Version:
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Anchored or Butterfly Sit-Ups
10 Burpees
General Training Note: We know that many of you will be with family and friends today celebrating the holiday. If you feel like moving a bit then we are providing a workout that can be done with equipment or without equipment. Try to talk some new ones into joining you AND if you decide to skip today that is totally fine (we know many gyms are closed). Enjoy the rest day as we head into a de-load week!
Your article helped me a lot, is there any more related content? Thanks!
Thank you very much for sharing, I learned a lot from your article. Very cool. Thanks.