Warm Up Foam Roll and Hip Mobility 2 Rounds 10 Goblet Squats @ 30X1 8 Ring Rows @ 2011 6 Squat Jumps Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 2011 – Rest 60 seconds A3: FLR on Rings x …
Warm Up 2 Rounds 10 Dislocates 10 Kips 10 T Push Ups Row 250m Strength/Skill 4 Sets A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds A2: Ring Rows (As horizontal as possible) x 8-10 @ 2011 – Rest 45 seconds A3: Side Bridge x 30 seconds per side – Rest 45 seconds …
Warm Up Front Rack Mobility 2 Rounds 5 Inchworms 10 KBS 5 Box Jumps – Step down Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps A2: Box Jump x 1.1.1.1 – Rest 5 seconds between reps A3: Palloff press x 30 seconds per side – Rest 60 seconds MetCon …
Warm Up Hip and Front Rack Mobility 2 Rounds 10 Dislocates 10 OHS 10 Scap Push Ups Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Chin Ups (Supinated) x max reps – Rest 60 seconds A3: Ring Fallouts x 8-10 @ 3011 – Rest 60 seconds MetCon …
Warm Up Dynamic Drills 2 Rounds 10 KBS 10 Push Press (45/35) 10 Scap Push Ups MetCon EMOM for 12 inutes Odd – 7 GTO (115/75) Even – 7 Toes to Bar Rest 4 minutes EMOM for 12 minutes Odd – 7 Power Cleans (115/75) Even – 7 Burpee Box Jumps Rest 4 minutes EMOM …
Warm Up 2 Rounds 10 Alt. Reverse Lunges (5 Per) 10 Good Mornings w/ pvc 10 Dislocates 10 T Push Ups Strength/Skill 5 Sets A1: Snatch Grip RDL x 6-8 reps @ 3011 – Rest 90 seconds A2: SA Press x 6-8 per @ 2011 – Rest 90 seconds A3: Alternating Front Racked Reverse Lunges …
Warm Up Hip and Front Rack Mobility 2 Rounds 15 Dislocates 10 Goblet Squats @ 30X1 5 Pull Ups or Ring Rows Strength/Skill 4 Sets A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 4-6 reps @ 2011 OR 2-3 Negatives @ 60A1 – Rest 60 seconds …
Warm Up 2 Rounds 10 Wallslides 10 T Push Ups 10 Ring Rows @ 21X1 Strength/Skill 4 Sets A1: Push Press x 8-10 reps – Rest 45 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds A3: Hollow Rocks x 20 seconds – Rest 45 seconds MetCon 3 Rounds Complete …
Warm Up 2 Rounds 1 Length Walking Lunge 30 seconds Russian Baby Makers 30 Double Unders (90 singles) Strength/Skill 4 Sets A1: Russian Step Ups x 8-10 per (KB’s or DB’s in each hand) – Rest 45 seconds A2: Russian KBS x 15 – Rest 45 seconds A3: Strict Toes to Bar @ 2110 – …
Warm Up Dynamic Drills 2 Rounds Row 250m 10 Kips 10 OHS MetCon 10 minutes at 80% 5 No Push Up Burpees 10 Sit Ups Row 250m Rest 5 minutes 10 minutes @ 80% 5 Toes to Bar 10 Box Jumps Run 250m Rest 5 minutes 10 minutes @80% 5 Pull Ups 10 KB Snatch …
