Warm Up 2 Rounds 10 Good Mornings 10 OHS 10 Ring Rows Hip and Front Rack Mobility Strength/Skill A: 10 Minutes to build to a 2RM Front Squat @ 20X1 Then 3 Sets of: B1: Alt. Front Racked Reverse Lunges x 6-8 per – Rest 45 seconds B2: SA Bent Row x 6-8 per @ […]
Warm Up 2 Rounds 5 Ring Rows 10 Goblet Squats @ 31X1 15 Dislocates Hip and Front Rack Mobility Strength/Skill 4 Sets A1: 1 Tempo Front Squat @ 31X1 + 1 Front Squat – Rest 60 seconds A2: Weighted Pull Ups x 2-3 reps @ 2011 OR 2-3 Negatives @ 60A2 – Rest 60 seconds
Warm Up 2 Rounds 10 Dislocates 10 OHS 10 Sots Press Strength/Skill 5 Sets A1: 1 Power Snatch + 1 OHS – Rest 45 seconds A2: Double Unders 60 seconds – Rest 45 seconds A3: Side Bridge 30 seconds per – Rest 45 seconds MetCon For Time: 100 KB Snatch (53/35) EMOM perform 5 Burpees
Warm Up 2 Rounds 10 Scap Push Ups 10 Ring Rows @ 2011 10 Push Press (45/35) Strength/Skill 4 Sets A1: Push Press x 4-6 reps – Rest 45 seconds A2: SA Bent Row x 6-8 @ 2011 – Rest 45 seconds A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon 3 Sets with
Warm Up 2 Rounds Row 250m 10 T Push Ups 10 KBS Strength/Skill 4 Sets A1: Power Clean x 3 – Rest 45 seconds A2: Russian KBS x 10-15 – Rest 45 seconds A3: Plank on Elbows 45 seconds – Rest 45 seconds MetCon 2 x 1000 Meter Row Rest 8 Minutes between efforts Score
Warm Up 2 Rounds 10 OHS @ 21X1 10 Box Jumps Run 250m Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 31X1 – Rest 60 seconds A2: Ring Push Ups x AMRAP-2 – Rest 60 seconds MetCon In teams of 2, with only 1 partner working at a time, complete as many rounds
Warm Up 2 Rounds 10 Goblet Squats @ 21X1 10 Ring Rows 10 Box Jumps Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 21X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 2011 – Rest 60 seconds MetCon In teams of 2, alternate full rounds to complete as many
Warm Up 2 Rounds 30 Double Unders (90 Singles) 10 Scap Push Ups 10 T Push Ups Strength/Skill 5 Sets A: 1 Power Clean + 2 Push Jerks – Rest 60 seconds Priority on speed/mechanics NOT load 4 Sets B1: SA KB Press x 6-8 Per – Rest 45 seconds B2: Double Under 60 seconds
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill 4 Sets A1: Snatch Grip RDL x 4-6 reps @ 2011 – Rest 60 seconds A2: KB Snatch x 10 Per – Rest 60 seconds A3: Ring Fallouts x 8-10 – Rest 60 seconds MetCon Complete the following for time: Run 800m 50
Warm Up 2 Rounds 10 Wallslides 10 T Push Ups 10 Dislocates Strength/Skill 4 Sets A1: Press x 6-8 Reps @ 2011 – Rest 45 sec A2: Side Bridge 30 seconds per – Rest 45 sec 3 Sets B1: Ring Dips x AMRAP-1 – Rest 45 sec B2: Hollow Rocks/Holds 20 sec – Rest 45
