Warm Up Hip Mobility – 5 Minutes 2 Rounds 5 Box Jumps 10 Goblet Squats 10 KBS Strength/Skill A: Back Squat – Find 1RM For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% […]
Warm Up Front Rack Mobility 2 Rounds 10 KBS 10 Box Jumps 10 Ring Rows Strength/Skill A: In 12 Minutes, build to a 1RM Power Clean or use this time to work on technique. MetCon 1 Minute each for 4 rounds total. Row for Calories HR Push Ups Sit Ups Double Unders Rest Score
Warm Up 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 – 85% of
Warm Up 2 Rounds 10 Goblet Squats @ 31X1 10 T Push Ups 5 Box Jumps Strength/Skill A: Back Squat – In 10 minutes build to today’s 3RM 3 Sets B1: Ring Push Ups x Max reps @ 1010 – Rest 45 seconds B2: Side Bridge x 30 sec per – Rest 45 seconds MetCon
Warm Up 2 Rounds Run 250m 10 Scap Push Ups 10 KB Snatch Per Strength/Skill 4 Sets A1: Weighted Pull Up x 2-3 reps @ 2011 – OR 2-3 Negatives @ 60A1 – Rest 45 seconds A2: Double Unders 60 seconds – OR work on jumping mechanics for singles -Rest 45 seconds A3: L-Sit for
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill A: Power Clean – 10 Minutes to build to today’s 2RM – OR use this time to work on technique 3 Sets B1: RDL x 4-6 reps @ 3011 – Rest 60 seconds B2: Russian KBS x 10-15 reps – Rest 60 seconds
Warm Up 2 Rounds 10 Wallslides 10 Scap Push Ups 10 T Push Ups Strength/Skill A: 10 Minutes to build to a 3RM Push Press 3 Sets B1: Dips x AMRAP-2 – Rest 45 seconds (Ring or Stationary) B2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon 6 Minute AMRAP of: Row 250m 10
Warm Up 2 Rounds 10 Good Mornings 10 OHS 10 Ring Rows Hip and Front Rack Mobility Strength/Skill A: 10 Minutes to build to a 2RM Front Squat @ 20X1 Then 3 Sets of: B1: Alt. Front Racked Reverse Lunges x 6-8 per – Rest 45 seconds B2: SA Bent Row x 6-8 per @
Warm Up 2 Rounds 5 Ring Rows 10 Goblet Squats @ 31X1 15 Dislocates Hip and Front Rack Mobility Strength/Skill 4 Sets A1: 1 Tempo Front Squat @ 31X1 + 1 Front Squat – Rest 60 seconds A2: Weighted Pull Ups x 2-3 reps @ 2011 OR 2-3 Negatives @ 60A2 – Rest 60 seconds
Warm Up 2 Rounds 10 Dislocates 10 OHS 10 Sots Press Strength/Skill 5 Sets A1: 1 Power Snatch + 1 OHS – Rest 45 seconds A2: Double Unders 60 seconds – Rest 45 seconds A3: Side Bridge 30 seconds per – Rest 45 seconds MetCon For Time: 100 KB Snatch (53/35) EMOM perform 5 Burpees
