GRIZZLY– 21-15-9
Thrusters 65/95 M55/85
Burpee Over Bar
Chest to Bar
** Repeat from 7/25/22 **
KODIAK–21-15-9
Thrusters 55/75 M45/65
Burpee over Bar
Pull-ups
POLAR–21-15-9
Dumbbell Thrusters (light)
Sprawls
Ring Rows or Jumping Pull-ups
SKILLS AND DRILLS -Toes to Bar: Week 2, Day 1
Advance: 5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate: 5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise +Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold
(elbows)
