Warm Up 2 Rounds Leg Swings all directions 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill 4 Sets A1: RDL x 8-10 @ 2011 – Rest 60 seconds A2: FLR on Rings 30-45 seconds – Rest 60 seconds A3: Alternating Reverse Lunges w/ KB’s x 8-10 per @ 2010 – Rest 60 seconds […]
Warm Up 2 Rounds 10 Arm Circles All Ways 10 Wallslides 10 T Push Ups Strength/Skill 3 Sets A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds A3: Strict HSPU x 6-8 reps OR Perfect Push Ups x AMRAP-2 – Rest 45 seconds A4:
Warm Up Hip Mobility 5 Minutes 2 Rounds 10 Leg Swings All Directions 10 OHS 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 Seconds A2: SA Bent Row x 6-8 reps per @ 2011 – Rest 45 Seconds A3: Side Bridge 30 Seconds Per –
Warm Up Hip Mobility 5 Minutes 2 Rounds 10 Goblet Squats @ 30X1 10 Ring Rows @ 2011 Row 250m Strength/Skill 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 4-6 @ 2011 – Or 2-3 Negatives @ 60A1 – Rest 60 seconds MetCon 3 Rounds
Warm Up 2 Rounds 5 Box Jumps 10 Good Mornings 15 KBS Strength/Skill 5 Sets A1: Hang Power Clean x 3 – Rest 20 seconds A2: Tall Box Jumps x 3 – Step down – Rest 20 seconds A3: Dips x AMRAP-2 (Ring or Stationary) – Rest 60 seconds MetCon Run 800m Rest 2 Minutes
Warm Up 5 Minutes Jumprope 5 Minutes Hamstring Stretch and LAX ball calves/feet Strength/Skill 15 Minutes Rope Climb Practice *Bring tall socks for the rope climbs today* MetCon 10 Minute AMRAP @ 80% 4 Strict Toes To Bar 8 Russian Step Ups (4 Per) 16 Double Unders (48 Singles) Rest/Walk 5 Minutes 10 Minute AMRAP
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Single Leg Deadlift (SLDL instruction) Strength/Skill 4 Sets A1: SLDL – 6-8 reps @ 3011 – Rest 45 seconds A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds A3: Russian KBS x 10-15 – Rest 45 seconds A4: Side
Warm Up 2 Rounds 10 Wallslides 10 T Push Ups Run 250m Strength/Skill 3 Sets A1: Press x 6-8 reps @ 20X1 – Rest 45 seconds A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds 3 Sets B1: Perfect Push Ups x AMRAP-1 @ 1010 – Rest 45 seconds B2: Russian Twist x 20 –
Warm Up Hip and Front Rack Mobility 2 Rounds 5 Pull Ups 10 T Push Ups 15 Goblet Squats Strength/Skill In 12 minutes, build to a max in the following complex: 1 Power Clean 1 Front Squat 1 Push Press MetCon “Fran” 21, 15, 9 of: Thrusters (95/65) Pull Ups 10 Minute Time Cap. Scale
Warm Up 5 Minutes Foam Roll and more soft tissue work (Your coach will help you) 5 Minutes Jumprope Strength/Skill A: 3 attempts at a max set of unbroken double unders B: Take 15-20 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring
