Workout
4 SETS*
1:00 Russian KB Swings (70/53)|(53/35)
1:00 Box Jumps (24/20)
1:00 Plate OH Lunge (45/35)|(35/25)
1:00 Alt. V-Ups or Bicycle Crunches
-Rest 1:30 b/t Sets-
*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.
Workout
I. ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
-Rest as Needed*-
II. AMRAP x 2 MINUTES
Max Calorie Bike
*Rest at Least 5:00 b/t Efforts
OPTIONAL COOL DOWN
3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*
*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)
Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Workout
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
Workout
I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
-Rest as Needed*-
II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
*Rest at Least 5:00 b/t Efforts
Workout
EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)*
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls (30/20)|(20/14)
*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.
COOL DOWN
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats
