Warm Up 2 Rounds 10 Wallslides 10 T Push Ups Run 250m Strength/Skill 3 Sets A1: Press x 6-8 reps @ 20X1 – Rest 45 seconds A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds 3 Sets B1: Perfect Push Ups x AMRAP-1 @ 1010 – Rest 45 seconds B2: Russian Twist x 20 – […]
Warm Up Hip and Front Rack Mobility 2 Rounds 5 Pull Ups 10 T Push Ups 15 Goblet Squats Strength/Skill In 12 minutes, build to a max in the following complex: 1 Power Clean 1 Front Squat 1 Push Press MetCon “Fran” 21, 15, 9 of: Thrusters (95/65) Pull Ups 10 Minute Time Cap. Scale
Warm Up 5 Minutes Foam Roll and more soft tissue work (Your coach will help you) 5 Minutes Jumprope Strength/Skill A: 3 attempts at a max set of unbroken double unders B: Take 15-20 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring
Warm Up Hip Mobility – 5 Minutes 2 Rounds 5 Box Jumps 10 Goblet Squats 10 KBS Strength/Skill A: Back Squat – Find 1RM For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75%
Warm Up Front Rack Mobility 2 Rounds 10 KBS 10 Box Jumps 10 Ring Rows Strength/Skill A: In 12 Minutes, build to a 1RM Power Clean or use this time to work on technique. MetCon 1 Minute each for 4 rounds total. Row for Calories HR Push Ups Sit Ups Double Unders Rest Score
Warm Up 2 Rounds 10 Wallslides 10 Scap Push Ups Run 250m Strength/Skill A: Press – Find 1RM For the press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of
Warm Up 2 Rounds 10 Goblet Squats @ 31X1 10 T Push Ups 5 Box Jumps Strength/Skill A: Back Squat – In 10 minutes build to today’s 3RM 3 Sets B1: Ring Push Ups x Max reps @ 1010 – Rest 45 seconds B2: Side Bridge x 30 sec per – Rest 45 seconds MetCon
Warm Up 2 Rounds Run 250m 10 Scap Push Ups 10 KB Snatch Per Strength/Skill 4 Sets A1: Weighted Pull Up x 2-3 reps @ 2011 – OR 2-3 Negatives @ 60A1 – Rest 45 seconds A2: Double Unders 60 seconds – OR work on jumping mechanics for singles -Rest 45 seconds A3: L-Sit for
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill A: Power Clean – 10 Minutes to build to today’s 2RM – OR use this time to work on technique 3 Sets B1: RDL x 4-6 reps @ 3011 – Rest 60 seconds B2: Russian KBS x 10-15 reps – Rest 60 seconds
Warm Up 2 Rounds 10 Wallslides 10 Scap Push Ups 10 T Push Ups Strength/Skill A: 10 Minutes to build to a 3RM Push Press 3 Sets B1: Dips x AMRAP-2 – Rest 45 seconds (Ring or Stationary) B2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon 6 Minute AMRAP of: Row 250m 10
