Warm Up 2 Rounds 10 Scap Push Ups 10 Ring Rows @ 2011 10 Push Press (45/35) Strength/Skill 4 Sets A1: Push Press x 4-6 reps – Rest 45 seconds A2: SA Bent Row x 6-8 @ 2011 – Rest 45 seconds A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon 3 Sets with […]
Warm Up 2 Rounds Row 250m 10 T Push Ups 10 KBS Strength/Skill 4 Sets A1: Power Clean x 3 – Rest 45 seconds A2: Russian KBS x 10-15 – Rest 45 seconds A3: Plank on Elbows 45 seconds – Rest 45 seconds MetCon 2 x 1000 Meter Row Rest 8 Minutes between efforts Score
Warm Up 2 Rounds 10 OHS @ 21X1 10 Box Jumps Run 250m Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 31X1 – Rest 60 seconds A2: Ring Push Ups x AMRAP-2 – Rest 60 seconds MetCon In teams of 2, with only 1 partner working at a time, complete as many rounds
Warm Up 2 Rounds 10 Goblet Squats @ 21X1 10 Ring Rows 10 Box Jumps Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 21X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 2011 – Rest 60 seconds MetCon In teams of 2, alternate full rounds to complete as many
Warm Up 2 Rounds 30 Double Unders (90 Singles) 10 Scap Push Ups 10 T Push Ups Strength/Skill 5 Sets A: 1 Power Clean + 2 Push Jerks – Rest 60 seconds Priority on speed/mechanics NOT load 4 Sets B1: SA KB Press x 6-8 Per – Rest 45 seconds B2: Double Under 60 seconds
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill 4 Sets A1: Snatch Grip RDL x 4-6 reps @ 2011 – Rest 60 seconds A2: KB Snatch x 10 Per – Rest 60 seconds A3: Ring Fallouts x 8-10 – Rest 60 seconds MetCon Complete the following for time: Run 800m 50
Warm Up 2 Rounds 10 Wallslides 10 T Push Ups 10 Dislocates Strength/Skill 4 Sets A1: Press x 6-8 Reps @ 2011 – Rest 45 sec A2: Side Bridge 30 seconds per – Rest 45 sec 3 Sets B1: Ring Dips x AMRAP-1 – Rest 45 sec B2: Hollow Rocks/Holds 20 sec – Rest 45
Warm Up Hip Mobility 2 Rounds 5 Box Jumps 10 Goblet Squats @ 21X1 15 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds A2: Double Unders 60 seconds OR work on jumping mechanics for singles – Rest 45 seconds A3: FLR on Rings 30-45 seconds – Rest
Warm Up Hip and Front Rack Mobility 2 Rounds 10 Goblet Squats @ 31X1 10 T Push Ups Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Ring Push Ups x AMRAP-2 @ 1010 – Rest 60 seconds A3: Plank on Elbows 30-45 seconds – Rest 60 seconds
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Figure 8’s Strength/Skill 4 Sets A1: Clean DL + Clean Pull – Rest 45 seconds A2: Russian KBS x 10-15 – Rest 45 seconds 3 Sets B1: RDL x 6-8 @ 3011 – Rest 45 seconds B2: Side Bridge 30 seconds per – Rest 45
