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WARMUP 1 Minute Easy Bike Active Samson Air Squats 45 Seconds Moderate Bike Active Spidermans Dumbbell Goblet Squats 30 Seconds Faster Bike Push-up to Down Dog Medicine Ball Squats Thoughts on improving wallballs. Use Your Whole Shoe The wallball demands more balance than a typical front squat due to the…
General Warmup Then 3 Rounds: 15 Push-ups 100′ Walking Lunge 30 AbMat Sit-ups 100′ Farmers Carry Heavy AF After Party 1 Minute Isabel Challenge 30 Snatches for time with a one-minute time cap. However, with Eddie Hall getting a lot of publicity for doing this workout in 51 seconds, Rx…
Warmup 1 Minute Easy Bike 30 Seconds Each Air Squats + PVC Pass Throughs 1 Minute Moderate Bike 30 Seconds Each PVC Lat Stretch 1 Minute Faster Bike 30 Seconds Each PVC Overhead Squats Barbell Warm-Ups and Barbell Movement Prep PRACTICE ROUND 1 Round 9 Calorie Assault Bike…
Warmup Alternating On the Minute Minute 1: Row Minute 2: Active Spidermans Minute 3: Row Minute 4: Mountain Climbers Minute 5: Row Minute 6: Frog Hops Minute 7: Row Minute 8: Slow Step-up Burpees Work For 40 Seconds, Transition For 20 Practice Round Perform one round of…
WARMUP 3 Sets 30 Seconds Push-up to Down Dog Hollow Hold Air Squats 2 Sets 30 Seconds Scap Pull-ups Dumbbell Single Arm Strict Press (30 Seconds Each Side) Dumbbell Goblet Squats Performed with 1 Light Dumbbell MOBILITY Banded Ankle Stretch: 30 Seconds Each Side Dumbbell Squat Hold: 1 Minute Movement…
WARMUP 60 Seconds Easy Bike Wall Sit Active Spidermans Moderate Bike Glute Bridges Box Step-ups (Facing Box) Faster Bike Single-Leg Glute Bridges (30 Seconds Each) Lateral Box Step Overs Warmup Performed to Low Box MOBILITY Couch Stretch: 1 Minute Each Side PRACTICE ROUND 1 Round 5 Calorie Assault…
WARMUP 30 Seconds Plate Hops PVC Pass Throughs Single Unders Plate Ground to Overhead PVC Sotts Press Single Unders Plate Lateral Squats PVC Overhead Squats Single Unders MOBILITY Child’s Pose: 1 Minute Pec Stretch on Wall: 30 Seconds Each Side Movement Prep 30 Seconds of Single Under…
WARMUP 40 Seconds Easy Row Inchworm to Push-ups Moderate Row Active Samson Faster Row Push-up to Down Dog 30 Seconds Arch Hold Air Squats Hollow Hold Air Squats Glute Bridges MOBILITY Pigeon Pose + Wrist Stretch: 1 Minute Each Leg Movement Prep 10 Scap Pull-ups 5 Kip…
General Warmup Barbell Warmups For Time: 1k Row or Bike 30 Power Snatches (115/85) 1k Row or Bike Start the workout on either the rower or bike for the buy in then do the buyout on the opposite piece of equipment. If you start on the bike and a rower isn’t available…
WARMUP 2 Rounds of 20 Seconds of Work and 10 Seconds of Rest Air Squats Plank On Hands AbMat Sit-ups Air Squats Hanging Hollow Hold Hanging Arch Hold Air Squats Right Side Plank Left Side Plank 10 Seconds Rest Between Movements MOBILITY Childs pose on box: 1 Minute Pec Stretch…
