Warm Up Dynamic Drills 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill A: 10 Minutes to build to a heavy double in the Power Clean B: Deadlift x 3RM (With Perfect Form and Posture) @ 20X0 * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of […]
Warm Up Hip and Front Rack Mobility Then 2 Rounds 10 Goblet Squats @ 32X1 10 T Push Ups Strength/Skill 4 Sets A1: Front Squats x 2-4 reps @ 32X1 – Rest 60 seconds A2: Ring Push Ups x AMRAP-1 – Rest 60 seconds MetCon 30 Seconds Work and 30 Seconds Rest for 4 Rounds
Warm Up Dynamic Drills Then 2 Rounds of: 10 Wallslides 10 Scap Push Ups 10 Ring Rows Strength/Skill 4 Sets of: A1: Press x 2-4 Reps @ 2111 – Rest 90 seconds A2: Weighted Pull Ups x 2-4 reps @ 21X0 – Rest 90 seconds MetCon 3 Rounds for Time of: 20 Shoulder to Overhead
Warm Up Dynamic Drills as a group 2 Rounds 10 KB Snatch Per 10 Wallballs MetCon 10 Minutes @ 80% 5 KB Snatch Left (53/35) 10 Wallballs 5 KB Snatch Right (53/35) Rest/Walk 5 minutes 10 Minutes @ 80% Run 250m 10 Ground to Overhead (115/75) Rest/Walk 5 minutes 21, 15, 9 for time of:
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings w/ PVC 15 KBS Strength/Skill 4 Sets A1: Snatch Grip RDL x 6-8 @ 3011 – Rest 60 seconds A2: Ring Push Ups x AMRAP-1 @ 1010 – Rest 60 seconds A3: Side Bridge x 30 seconds per – Rest 60 seconds MetCon In teams of
Warm Up 2 Rounds 10 Wallslides 10 T Push Ups 10 Ring Rows @ 2011 Strength/Skill 3 Sets A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds A2: Hollow Rocks/Hold 20 seconds – Rest 60 seconds 3 Sets B1: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds B2: L
Warm Up 2 Rounds Row 250m 10 Step Ups (5 Per) 10 T Push Ups MetCon 10 Minute AMRAP @ 80% 10 Russian Step Ups (5 Per) 10/8 HR Push Ups 10 Sit Ups Rest/Walk 5 Minutes 10 Minute AMRAP @ 80% 10 Russian KBS (70/44) 10 Deck Squats Row 250m Rest/Walk 5 Minutes 5
Warm Up Hip and Front Rack Mobility 10 Goblet Squats @ 31X1 10 Dislocates 10 Ring Rows @ 2011 Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 31X1 – Rest 60 seconds A2: Weighted Pull Ups x 4-6 reps @ 2011 OR 2-3 Negatives @ 60A1 – Rest 60 seconds MetCon In teams
Warm Up 2 Rounds 10 Wallslides 10 Scap Push Ups 10 Push Press (45/35) Strength/Skill 4 Sets A1: Push Press x 4-6 reps – Rest 45 seconds A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon 2 x 1000m Row Rest 5 minutes between Focus and being smooth and finish the second row a
Warm Up 2 Rounds 5 Box Jumps 10 Russian KBS 10 T Push Ups Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Tall Box Jumps x 1.1.1.1 – Rest 5 seconds between reps A3: Dips (Ring or Stationary) x AMRAP-2 @ 2010 – Rest 45 seconds MetCon 10
