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WARMUP 30 Seconds Active Samson Romanian Deadlifts Active Spidermans Hang Muscle Cleans Push-up to Down Dog Strict Press & Reach Active Spidermans Good Mornings Active Samson Elbow Rotations Movement Prep 15 Second Dip Hold 5 Aggressive Push Jerks Build to Workout Weight with Team PRACTICE…
WARMUP Partner Warmup Buddy 1: 1 Minute Row (Easy) Buddy 2: 1 Minute Squats to Medicine Ball Buddy 1: 45 Seconds Row (Moderate) Buddy 2: 45 Seconds Medicine Ball Slams Buddy 1: 30 Seconds Row (Faster) Buddy 2: 30 Seconds Squats with Medicine Ball Swap Stations with Buddy After Allotted Time…
WARMUP 20 Seconds Each Shuttle Runs Quad Stretch Knee to Chest Knuckle Drag Shuttle Runs Side Lunges Cradle Stretch Straight Leg Kicks Shuttle Runs Walking Spidermans Walking Samson Inchworms Shuttle Runs Front Plank Side Plank (Right) Side Plank (Left) Shuttle Runs Push-ups Sit-ups Air Squats Shuttle Runs High…
WARMUP 45 work 15 seconds rest Easy Bike Single Unders PVC Pass Throughs Moderate Bike Single Unders PVC Lat Stretch Faster Bike Single Unders PVC Overhead Squats MOBILITY Barbell Thoracic Opener: 2 Minutes Barbell Warmups and Drills PRACTICE ROUND 1 Round With Opening Snatch Weight: 6…
General Warmup Barbell Warmups and Technique Drills Then 3 Rounds: 40/30 Calorie Assault Bike 30 Kettlebell Goblet Reverse Lunges 24/16 20 Power Cleans (95/65) After the completion of the third round take 5 minutes to determine a 1RM of the following: Power Clean There are a couple of…
WARMUP 30 Seconds Easy Row PVC Pass Throughs Child’s Pose Moderate Row PVC Lat Stretch Wrist Stretch 10 Seconds Faster Row PVC Overhead Squats Table Top Stretch Barbell Warmups Teams of 3 For Time (30 Minute Cap): 75 Power Snatches (95/65) 75/50 Calorie Row 50 Power Snatches (115/85) 50/35…
WARMUP All 40 seconds work 20 seconds rest Easy Shuttle Runs Lateral Box Step Overs Moderate Shuttle Runs Inchworm to Push-up Video Faster Shuttle Runs Box Facing Step-ups PRACTICE ROUND 1 Round 4 Calorie Assault Bike 4 Burpee Box Jumps 4 Shuttle Runs Workout of the Day …
WARMUP 30 Seconds Active Samson PVC Pass Throughs PVC Overhead Squats Active Spidermans PVC Pass Throughs PVC Overhead Squats Push-up to Down Dog PVC Pass Throughs PVC Overhead Squats Try to Get More Narrow with Each Set on PVC MOBILITY Couch Stretch: 1 Minute Each Side Movement Prep…
WARMUP 40 Seconds work and 20 seconds rest for all rounds. Easy Row Easy Bike Single Unders Moderate Row Moderate Bike Quick Single Unders Faster Row Faster Bike High Single Unders MOBILITY Pigeon Pose: 45 Seconds Each Side PRACTICE ROUND 1 Round 300 Meter Row (At…
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…
