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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…
DetailsWARMUP 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…
DetailsWARMUP 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 …
DetailsWARMUP 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…
DetailsWARMUP 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…
DetailsWARMUP 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…
DetailsGeneral 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…
DetailsWarmup 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…
DetailsWarmup 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…
DetailsWARMUP 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…
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