Warm Up Hip Mobility 2 Rounds Row or Run 250m 10 T Push Ups 10 Back Squats (45/35) @ 30X1 Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 Seconds A2: SA Bent Row x 8-10 reps @ 2011 – Rest 60 Seconds A3: Plank on Elbows 45-60 Seconds – […]
Warm Up 2 Rounds of: 10 Scap Push Ups 10 T Push Ups 10 SA KBS Per Strength/Skill A: Press @ 20X1 – Find a 1 RM – Rest 3 Minutes Between Sets Work on hip and glute activation exercises during this time Set 1 – 50% of possible 1 RM x 3 Reps Set
Warm Up Hip Mobility Then 2 Rounds of: 5 Pull Ups 10 Goblet Squats Row 250 Meters Strength/Skill 4 Sets of: A1: Front Squat x 4-6 @ 30X1 – Rest 45 Seconds A2: SA Bent Row x 6-8 @ 2011 – Rest 45 Seconds Hollow Rocks/Hold 20 Seconds – Rest 45 Seconds MetCon “Jackie” Row
Warm Up 2 Rounds of: 5 Inch Worms 10 Good Mornings 15 KBS Strength/Skill 4 Sets of: A1: Deadlift x 4-6 Reps @ 2011 – Rest 45 Seconds A2: Chin Ups x Max Reps – Rest 45 Seconds A3: Side Bridge 30 Seconds Per Side – Rest 2 Minutes MetCon Max Reps in 3 Minutes
Warm Up 2 Rounds of: 10 Scap Push Ups 10 T Push Ups 10 Ring Rows 10 OHS Strength/Skill A: Push Press – Find a 1 RM Set 1 – 3 Reps Set 2 – 2 Reps Set 3 – 2 Reps Set 4 – 1 Rep Set 5 – 1 Rep Set 6 –
Warm Up 1 Round of: 5 Ring Rows 10 Goblet Squats 15 KBS Run 250 Meters Then Hip Mobility Wall Squats Strength/Skill 4 Sets of: A1: Back Squat x 4-6 Reps @ 30X1 – Rest: 45 Seconds A2: SA Bent Row x 6-8 Reps Per Side – Rest 45 Seconds A3: Toes to Bar x
Warm Up 2 Rounds of 5 Pull Ups 10 HR Push Ups 15 KBS Strength/Skill 4 Sets of A1: RDL x 4-6 reps @ 3011 – Rest :45 Seconds A2: Hollow Rocks 20 Seconds – Rest: 60 Seconds MetCon Complete 3 Rounds of : 5 Pull Ups 10 HR Push Ups 15 Russian KBS Then
Warm Up 2 Rounds 5 Inchworms 10 Ring Rows 15 Goblet Squats Front Rack Mobilty Strength/Skill 4 Sets of: A1: Front Squat x 4-6 reps @ 30X1 – Rest 45 Seconds A2: Chin Ups x Max Reps @ 2111 Or 2-3 Negatives @ 80A1 – Rest 45 Seconds A3: Side Bridge 30-45 Seconds Per
Warm Up 5 Minutes Jumprope 5 Minutes Hip Mobility Strength/Skill 4 Sets of A1: Alternating Reverse Lunges x 30 @ 1010 – Rest 30 Sec A2: SA Bent Row x 6-8 Per @ 2011 – Rest 30 Sec A3: Double Unders 60 Seconds Or Work on Jumping Mechanics For Singles – Rest 60 Sec
Warm Up 2 Rounds 5 KBS 10 Scap Push Ups 15 Dislocates Strength/Skill A: Push Press – Build to a 3RM in 10 Minutes Then 3 Sets of: B1: Ring Push Ups x Max Reps @ 1010 – Rest 30 Seconds B2: Russian KBS (AHAP) x 10-15 – Rest 60 Seconds MetCon 5 Sets of:
