For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Equipment needed for this warm-up:
– Foam Roller
– Light KB
3:00 – 5:00
Oscillatory Foam Lateral Hip: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 – 7:00
Active Straight Leg Raises x 45s each
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Single Leg Glute Bridge: 3 x 5 ea. No rest.
11:00 – 13:00
Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.
13:00 – 15:00 “superset of”
Twitchy Lateral Skip: 4 x 6.
Air Squat Jump: 4 x 3.
– Goal build to a heavy double – reset on each rep
– Build to a technically proficient set of 2
– The goal for proficient athletes is 85% of 1RM
AMRAP 15
5 power snatch 115/75
10 cal Air Bike
15 hollow rock
Rx+ 135/95
L2 95/65
L1 65/35
2:00 Max Reps Double Leg Banded Hamstring Curls
2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)
2:00 of Parasympathetic Breathing
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
Step ups not jumps!
https://www.youtube.com/watch?v=RKDvr9FS8Ks
3 Rnds
20 Sec DB Lat Raises
20 Sec DB Front Raises
20 Sec DB Shoulder Press
20 Sec DB hold over head.
rest 90 Seconds Exactly
Equipment needed for this warm-up:
– Jump rope
3:00 – 13:00
Dynamic Warm-up consists of:
Knee hug + lunge + toe point + thoracic rotation
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
13:00 – 25:00
Review + Warm-up:
– Rowing
– Double Unders
3 RFT w. a partner:
1k Row
800 Meter Run
100 Double Unders
*One person works at a time – split as desired.
30:00 Cap
L2: (Double Under Attempts)
L1: (Single Unders)
2:00 Foam Roll Pecs
3:00 Parasympathetic Breathing
Equipment needed for this warm-up:
– Jump rope
3:00 – 13:00
Dynamic Warm-up consists of:
Knee hug + lunge + toe point + thoracic rotation
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
13:00 – 25:00
Review + Warm-up:
– Rowing
– Double Unders
3 RFT w. a partner:
1k Row
800 Meter Run
100 Double Unders
*One person works at a time – split as desired.
30:00 Cap
L2: (Double Under Attempts)
L1: (Single Unders)
2:00 Foam Roll Pecs
3:00 Parasympathetic Breathing
Prop a bench on something 4” tall. Head facing down. Bench some dumbbells
– 2 warm-up sets + 5 work sets with a challenging load
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
https://www.youtube.com/watch?v=1G28qN9FCKE
– 2 warm-up sets + 5 work sets with a challenging load or BW
20 Minutes, For Quality:
100 Ft. Crossbody Carry
100 Ft. Crossbody Carry (switch sides)
10 Strict Pull-ups
5 Strict Dips
Rest as needed.
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart
2:00 Foam Roll Pecs
3:00 Parasympathetic Breathing
Same movements and rep scheme as 1st Wednes of Oct. If you have been recording your weights, you should go heavier today. Treat it as an EMOM. Use the first round as a warm-up, then up the intensity as you are able.
Start light. Score heaviest.
Start light. Score heaviest.
Use KB. Start light. Score heaviest
Start light. Score heaviest.
Start light. Score heaviest.
Equipment needed for this warm-up:
– Foam Roller
– 1 Heavy band
– 2 Light bands
3:00 – 5:00
Three way foam roll thoracic spine: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 – 7:00
Biphasic Hinged Back Lat Stretch x 60s each side
7:00 – 9:00
Side-Lying Thoracic Spine Rotations: 3 x 5 ea.
9:00 – 11:00
Rusin Triset: 2-3 x 10 ea.
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
11:00 – 13:00
Banded Push-ups: 3 x 5. Rest 20s.
13:00 – 15:00 “superset of”
Skip Jacks: 3 x 5.
Plyo-push-ups: 3 x 3.
Prop a bench on something 4” tall. Head facing down. Bench some dumbbells
– 2 warm-up sets + 5 work sets with a challenging load
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
https://www.youtube.com/watch?v=1G28qN9FCKE
– 2 warm-up sets + 5 work sets with a challenging load or BW
15 Minutes, For Quality:
100 Ft. Crossbody Carry
100 Ft. Crossbody Carry (switch sides)
10 Strict Pull-ups
5 Strict Dips
Rx+:(5 Strict Ring Dips per round)
L3: (5 Strict Pull-ups per round) (Band Assisted Dips)
L3: (Strict Band Assisted Pull-ups) (10 Box Push-ups per round)
L1: (10 DB Hammer Curls) (15 Banded Triceps Pushdowns per round)
*Ring Dip Scaling
2:00 Foam Roll Pecs
3:00 Parasympathetic Breathing
https://www.youtube.com/watch?v=LLgd1DgmD3k
Tire sprints
