Warm Up 2 Rounds 1 Length Bear Crawl 1 Length Walking Lunge w/ twist Hang x 45-60 seconds Strength/Skill 4 Rounds NOT for time A1: Deadhang Pull Ups x 4-6 reps A2: Nose to Wall Handstand Hold x 60 seconds A3: Ring Fallouts x 6-8 reps @ 3111 A4: Double Unders x 60 seconds MetCon […]
Warm Up Row 300m Dynamic Drills and Front Rack Mobility Clean & Jerk Instruction Strength/Skill A. In 15 minutes, build to a heavy single Clean & Jerk – Let speed and mechanics dictate what is “heavy” for you. MetCon For time: 20 Shoulder to Overhead (115/75) Run 250m 15 STO Run 400m 10 STO
Warm Up Jumprope 3 minutes Dynamic Drills Workout of the Day 10 minutes @ 80% 5 Burpees 10 Alt. KB Snatch 20 Double Unders (40 singles) Rest/Walk 5 minutes 10 minutes @ 80% 5 Box Jumps/Step Down 10 HR Push Ups 15 Strokes Row Rest/Walk 5 minutes 10 minutes @ 80% 5 Ring Rows 10
Warm Up Row 300m Hip Mobility 2 Rounds 10 Dislocates 10 OHS 5 Depth Jumps Strength/Skill A. In 12 minutes, build to a 3RM Back Squat @ 20X1 B. In 8 minutes, build to a 2RM Weighted Pull Up @ 20X1 OR perform 3 sets of of Pull Ups x 2-3 reps @ 40A1 MetCon
Warm Up Run 400m Then 2 Rounds 5 Inchworms 10 Good Mornings 10 Figure 8’s Strength/Skill 4 Sets A1: RDL x 6-8 reps @ 3111 – Rest 60 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 60 seconds MetCon 4 Rounds for times Against a 3 minute clock: Run 400m AMRAP
Warm Up Row 300m Dynamic Drills Strength/Skill 4 Rounds NOT for time A1: 1-2 Rope Climbs – Rest 30 seconds A2: 5 Roll to Candlestick – Rest 30 seconds A3: 5 Tall Box Jumps – Rest 30 seconds A4: L Sit for Max time – Rest 30 seconds MetCon 1000m Row x 2 Rest 4-6
Warm Up Run 400m or Row 500m Dynamic Drills 2 Rounds 10 Wallslides 10 T Push Ups 1 Length Crab Walk Strength/Skill 4 Sets A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: Double Unders x 60 seconds – Rest 60 seconds A3: Side Bridge x 30 seconds per – Rest 60
Warm Up Jumprope 3 minutes Dynamic Drills as a group Workout of the Day Every minute on the minute for 12 minutes of: Odd – Deadlift x 7 @ 50% of 1RM Even – Burpees x 10 Every minute on the minute for 12 minutes of: Odd – 7 Push Press @ 60% of 1RM
Warm Up Row 300m Hip Mobility as a group 2 Rounds 10 Good Mornings 10 OHS 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Ring Rows x 6-8 @2111 (Get as horizontal as possible and try to perform reps using a false grip)
Warm Up Row 300m Hip Mobility as a group 2 Rounds 10 Good Mornings 10 OHS 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Ring Rows x 6-8 @2111 (Get as horizontal as possible and try to perform reps using a false grip)
