Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds 5 Box Jumps/Step Down 10 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 5 @ 13X1 A3: Side Bridge x 30 seconds per – Rest 90 seconds MetCon […]
Warm Up 3 minutes Jumprope Then Dynamic Drills Strength/Skill 4 Sets for Quality Toes to Bar x 8-10 Pistols x 6-8 per L-Sit Tuck to Extension x 5-8 reps L-Sit Tuck to Extension: (extend the legs for 2-5 seconds, pull them in to tuck for 2-5 seconds and repeat) MetCon For total working time (Max Effort)
Warm Up Dynamic Drills 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 –
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill A. Take 20 minutes to build to a 2RM Deadlift @ 20X1 with PERFECT posture and mechanics MetCon Complete as many reps as possible in 5 minutes of: KB Snatch (53/35) -You may alternate sides however you like OR “Annie” Rounds
Warm Up Row 300m Ankle, Hip, and Front Rack Mobility Then 2 Rounds Goblet Squats x 10 @ 20X1 T Push Ups x 10 Strength/Skill A. Front Squat – Build to a 1RM in 20 minutes Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep
Warm Up Dynamic Drills 2 Rounds Turkish Get Up x 5 Per Ring Rows x 5 @ 2011 Strength/Skill A. Take 15 minutes to work on the following skills: Rope Climb x 2-3 Pistols x 4-6 per Nose to Wall Handstand Hold x 60 seconds MetCon Complete as many rounds and reps as possible in
Warm Up 3 minutes Jumprope 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill A. Deadlift x 3RM @ 20X1 -Build to a 3RM with good posture and mechanics in 15 minutes. B. 3 Sets B1: KB Snatch x 6-8 per – Rest 60seconds B2: FLR on Rings x 45-60 seconds – Rest 60
Warm Up Run 250m or Row 300m Dynamic Drills 2 Rounds 10 Wallslides 10 Dislocates 10 T Push Ups Strength/Skill A. Press x 3RM @ 20X1 -Build to a max in 12 minutes B. 3 Sets B1: Ring Push Ups x max reps @ 1010 – Rest 45 seconds B2: Superman Hold x 20-30 seconds
Warm Up Row 400m Ankle, Hip, and Front Rack Mobility Then 2 Rounds 10 OHS @ 20X1 5 Ring Rows @ 21X1 Strength/Skill A. Front Squat x 2 @ 20X1 -Build to a heavy double in 12 minutes (NOT a 2RM) B. Weighted Pull Up x 2RM -Build to a 2RM in 10 minutes OR
