Warm Up Hip Mobility/Foam Roll 2 Rounds 10 Back Squat (45/35) @ 30X1 10 Ring Rows 10 KBS Strength/Skill 4 Sets A1: Back Squat x 2-4 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 3,2,1,1 (Build to a max) – Rest 60 seconds MetCon 7 Minute AMRAP Burpees (2 Hand Touch […]
Warm Up Dynamic drills as a group 5 Minutes jumprope Strength/Skill Take 25 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method may be to set up a circuit of several different movements and cycle through NOT for
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE Use the following rep schemes and percentages for the deadlift: Set 1 – 5 reps @ 50% of 1RM Set 2 – 3 reps @ 75% of 1RM Set
Warm Up 2 Rounds 10 Wallslides 10 Scap Push Ups 10 T Push Ups Strength/Skill A: Press – Find 1Rm 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 possible
Warm Up Ankle and Hip Mobility Then 2 rounds: Row 250m 10 T Push Ups 10 KBS Strength/Skill Rowing Instruction MetCon 2K Row Test
Announcement: WE ARE STILL OPEN FOR OUR 5:30PM WORKOUT TODAY, BUT WE WILL NOT HAVE A 6:30PM. Warm Up 5 Minutes Foam Rolling Glutes, Quads, and Hip Mobility 2 Rounds 10 Back Squats (45/35) @ 30X1 10 Ring Rows 10 Scap Push Ups Strength/Skill A: 12 Minutes to build to your heaviest double in the
Warm Up Dynamic Drills 2 Rounds Run 250m 10 Jump Squats 10 KBS MetCon 10 Minute AMRAP @ 80% 5 Power Cleans @ 60% of max 10/8 HR Push Ups Run 250m Rest/Walk 5 Minutes 10 Minute AMRAP @ 80% 7 Wallball (20/12) 7 No Push Up Burpee 60m Farmers Carry (53/44) Rest/Walk 5 Minutes
Warm Up Dynamic Drills 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill A: 10 Minutes to build to a heavy double in the Power Clean B: Deadlift x 3RM (With Perfect Form and Posture) @ 20X0 * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of
Warm Up Hip and Front Rack Mobility Then 2 Rounds 10 Goblet Squats @ 32X1 10 T Push Ups Strength/Skill 4 Sets A1: Front Squats x 2-4 reps @ 32X1 – Rest 60 seconds A2: Ring Push Ups x AMRAP-1 – Rest 60 seconds MetCon 30 Seconds Work and 30 Seconds Rest for 4 Rounds
Warm Up Dynamic Drills Then 2 Rounds of: 10 Wallslides 10 Scap Push Ups 10 Ring Rows Strength/Skill 4 Sets of: A1: Press x 2-4 Reps @ 2111 – Rest 90 seconds A2: Weighted Pull Ups x 2-4 reps @ 21X0 – Rest 90 seconds MetCon 3 Rounds for Time of: 20 Shoulder to Overhead
