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
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
