Warm Up Dynamic Drills 2 Rounds 10 Step Ups 10 Scap Push Ups Row 250m Strength/Skill 5 Sets A1: Pistols x 4-6 per OR Progressions – Rest 45 seconds A2: Double Unders x 60 seconds – Rest 45 seconds A3: Hollow Rocks x 20 seconds – Rest 45 seconds MetCon 40 Turkish Get Ups – […]
Warm Up Shoulder Mobility 2 Rounds 10 Wallslides 10 Dislocates 10 Push Press (45/35) Strength/Skill A. Build to a 3RM Push Press in 8 minutes B. Build to a 2RM Push Jerk in 6 minutes C. Build to a 1RM Split Jerk in 4 minutes Stay fast and sharp with these. Focus on speed
Warm Up Dynamic Drills 2 Rounds 10 T Push Ups 60 Second Hang from Pull Up Bar Strength/Skill 5 Sets A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations – Ie: wall walks, handstand hold, HSPU, negatives, free standing, walking….. A2: Strict Toes to Bar x 5-7 reps –
Warm Up Foam Roll and Hip Mobility 2 Rounds 10 Goblet Squats @ 20X1 10 T Push Ups 5 Seated Box Jumps Strength/Skill A: Take 12 minutes to build to a 3RM Back Squat @ 20X1 B: Weighted Pull Ups x 5,4,3,2,1 @ 2010 – Rest 60 seconds between sets MetCon For time: 30 Wallball
Warm Up Dynamic Drills 2 Rounds Row 250m 10 Wallslides 10 Push Press (45/35) Strength/Skill A. Take 10 Minutes to build to a 2RM in the Push Press MetCon In teams of 2, with only 1 person working at a time, partners will alternate movements to complete as many rounds and reps as possible in
Warm Up Dynamic Drills Then 2 Rounds 5 Box Jumps 10 KBS 15 Dislocates Strength/Skill 4 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Dips x Max reps @ 1010 – Rest 45 seconds A3: Ring Fallouts x 8-10 – Rest 45 seconds MetCon 2 Rounds – Rest 8-10 minutes
Warm Up Shoulder Mobility Then 2 Rounds 10 Dislocates 10 Scap Push Ups 10 T Push Ups Strength/Skill 4 Sets A1: 1 Push Press + 2 Push Jerks – Rest 45 seconds A2: 10 Box Jumps/Step Down – Rest 45 seconds A3: Side Bridge x 30 Per – Rest 45 seconds MetCon “Helen” 3 Rounds
Warm Up Foam Roll and Hip Mobility Then 2 Rounds 10 Good Mornings 10 Goblet Squats @ 30X1 10 Ring Rows @ 2011 Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 2-3 reps @ 2011 – Rest 60 seconds A3: FLR on Rings
Warm Up Dynamic Drills 2 Rounds Row/Run 250m 5 Box Jumps 10 Push Press (45/35) MetCon EMOM for 12 Minutes Odd – 7 Ground to Overhead (135/95) Even – 7 Toes to Bar Rest/Walk 4 Minutes EMOM for 12 Minutes Odd – 7 Power Cleans (135/95) Even – 7 Burpee Box Jump (24/20) Rest/Walk 4
Warm Up 2 Rounds 5 Inchworms 10 T Push Ups 15 KBS Strength/Skill 5 Sets A1: Snatch Grip RDL x 6-8 reps @ 3011 – Rest 90 seconds A2: SA Press x 6-8 per @ 2011 – Rest 90 seconds A3: Alternating Reverse Lunges w/ KB’s x 10-12 per – Rest 90 seconds A4: Ring
