Warm Up Dynamic Drills 2 Rounds 10 Dislocates 10 OHS 20 Double Unders (60 singles) Strength/Skill Power Snatch instruction Then build to a moderate triple in the Power Snatch in 10 minutes MetCon Open 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double Unders 15 Power Snatch (75/55)
Warm Up Dynamic Drills Then 2 rounds 5 Box Jumps 10 T Push Ups Row 250m Strength/Skill 4 Sets A1: Front Squat x 2-4 reps @ 31X1 – Rest 60 seconds A2: HSPU x 8-10 or Wall Walks x 3-5 – Rest 60 seconds Metcon 3 x 500m Row Rest 2-3 minutes between efforts Try …
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 10 KBS Strength/Skill 4 Sets A1: 1 Halting Clean DL + 2 Clean Pulls – Rest 45 seconds A2: Seated SA KB Press x 6-8 per @ 21X1 – Rest 45 seconds A3: KB Windmill x 4-6 per @ 4111 – Rest 45 seconds A4: Dips …
Warm Up Dynamic Drills as a group MetCon 10 minutes @ 80% 5 Burpee Box Jump Over 10 Sit Ups 60m Farmers Carry Rest/Walk 5 minutes 10 minutes @ 80% 5 KB Thrusters 7 Pull Ups 60m SA OH Carry Rest/Walk 5 minutes 10 minutes @ 80% Row 250m 10 HR Push Ups
Warm Up Foam roll posterior chain 10 Alt. TGU Jumprope 3 minutes – practice double unders or jumping mechanics for singles Workout of the Day 5 Sets A1: Alt. Front Racked Reverse Lunges x 8-10 per @ 1010 – Rest 45 seconds A2: Push Ups x 10-15 @ 20X1 – Rest 45 seconds A3: Supine …
Warm Up Take 5 minutes to roll and smash feet and calves 2 Rounds Run 250m 5 Box Jumps 10 Good Mornings 10 Scap Push Ups Strength/Skill 2-3 minutes for Front Rack Mobility 4 Sets A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps A2: HR Push Ups x Max Reps @ 1010 …
Warm Up Hip and Front Rack Mobility 2 Rounds 10 OHS @ 31X1 10 Ring Rows @ 2011 Row 250m Strength/Skill 4 Sets A1: Front Squat x 2-4 reps @ 32X1 – Rest 60 seconds A2: Weighted Pull Up x 4-6 reps @ 2011 – Rest 60 seconds A3: Side Bridge x 30 seconds per …
Warm Up Pec and Lat stretch 2 Rounds 10 Wallslides 10 Dislocates 10 T Push Ups Strength/Skill 4 Sets A1: Press x 4-6 reps @ 2011 – Rest 45 seconds A2: Double Unders x 60 seconds – Rest 45 seconds A3: Hollow Rocks x 20 seconds – Rest 45 seconds MetCon 3 Rounds Against a …
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill 4 Sets A1: Deadlift x 6-8 reps @ 2011 (Perfect posture and mechanics!) – Rest 60 seconds A2: Ring Push Ups x AMRAP-1 @ 1010 – Rest 60 seconds A3: Strict Toes to Bar x 8-10 @ 2011 – Rest 60 seconds …
Warm Up Dynamic Drills as a group 1 Round Run 250m 10 TGU (5 Per) Row 250m MetCon 10 minutes @ 80% of: 10 KB Thrusters 10 Sit Ups SA Farmers Carry 60m (30 Left, 30 Right) Rest/Walk 4 minutes 10 minutes @ 80% of: Row 250m 20 Alt. Step Ups (24/20) 10/8 HR Push …
