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Warmup:
3 x
1:00 Easy Ski or Row
5 S/A Russian Swings + 5 Snatch + 5 KB Windmill, each arm
10 Floor Facing Angels
5 Scap Pull-ups + 5 Kip Swings
Gymnastics
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Warmup:
Machine Sprints:30/:30 easy/Sprint x3
Into
20 Banded Goblet Squats
:45 Wall sit Hip abduction (knees in/out)
20 Banded Good Mornings
1:00 CatCows
10 Half Burpees
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“Combo specials”
(21 total running mins)
The rest in between combo’s is up to the coach
3 Rounds (9 mins total)
1 Min Each
1 Min Rest
Box Jumps (24/20)
KBS (53/35)
Rest:
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“The Walking Dead”
9 Min AMRAP
Alternating rounds
“You go, I go”
5 Deadlifts (275/190) (225/155) (205/125)
10 Burpees
*One person works, the other rest.
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Warmup:
3:00 blood flow (sprint the last :20) or mobilization
Into
3 rounds:
10 weighted Shoulder circles 5/5
10 KB windmils
10 push-ups with rotations
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Warmup:
2 rounds:
18 Jump Squats
16 S/A light KB Snatches (8/side)
12 Half Burpees
Core Blast
3x
*1 Min Each
*1 Min Rest
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Warmup
1000m row/ski or 2000 bike
250e:/250m/:250h/:250e
into
20 Banded Good Mornings
20 CatCows
10 WallBall Squats + 10 Wallballs
10 Pushups w/ Rotation
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Warmup:
3:00 Blood Flow
into
20 Shoulder Circles
20 Shoulder Taps
into
2 rounds
2 Wall Walks + 5 Pushups
10 Scap Pull-ups
5 Single Arm Ring Rows
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Warmup
3 rounds
10 cal
10 single leg bridges
:30 wrist stretch (fingers facing)
10 Banded Squats
10 half Burpees
Strength
3 Sets
Warmup:
“Roxanne”
3 rounds :
10 kip swings,
10 shoulder circles,
10 banded good mornings
Conditioning