1 Push-up, 1 row with each arm per rep
1 Min for Calories on the rower
3 attempts at max cal in a minute
Equipment needed for this warm-up:
– Foam Roller
– Light KB
– Bench or Box
3:00 – 5:00
Oscillatory Foam Roll Hip Flexors x 1-2 spots 1-2 inches + 20-30s each spot
5:00 – 7:00
Biphasic Hip Flexor Stretch x 45s each side
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Banded Glute Bridge: 3 x 5. Rest 30s.
11:00 – 13:00
3 Rounds of:
5 Tempo Goblet Squats
5 KB RDLs
13:00 – 15:00
3 Rounds of:
Twitchy Skip x 5
Seated Dynamic Vertical Jump x 1
– Reset on each rep
https://www.youtube.com/watch?v=_Kv4K0ukF6U
– 3 sets to build in weight
– 4 sets with a challenging weight.
– Bodyweight for all sets
– Squeeze glutes hard the top of each rep
Crossbody Carry x 8 Minutes Max 100 Ft. Trips.
– alternate sides evenly
2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing
3 Rounds not for time:
2 Inchworm
4 Per side Bird dogs
6 Air Squats
8 Russian KB Swings
PVC pipe in the squat rack. 1 Inch lower each round
As many burpees as you can do in 2 minutes.
Two feet, One foot, One foot, Two feet.
Row as hard as possible. Stop when the calories stop increasing.
No more than 10-12 pulls. Make 2 or 3 attempts.
Bring someone to try it out!
AMRAP 6
Legless rope climbs
https://www.youtube.com/watch?v=rs05AtccEhg
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
https://www.youtube.com/watch?v=6YFrB5x5VsU
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
Every 5:00 x 4 Sets:
20 DB Push Press (50, 35) (neutral grip)
20 Calorie Row (17 Cals Ladies)
20 DB Hang Power Cleans (50, 35)
20 T2B
*Score = slowest split
3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns
Bring someone to try it out!
Equipment needed for this warm-up:
– Two light DBs
– Two light KBs
3:00 – 11:00
Box Programming Dynamic Warm-up consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
11:00 – 20:00
Review DB Floor Press
Review KB Hammer Curl
Review DB Push Press
Review DB Hang Power Cleans
Review T2B
https://www.youtube.com/watch?v=rs05AtccEhg
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
https://www.youtube.com/watch?v=6YFrB5x5VsU
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
Every 5:00 x 4 Sets:
15 DB Push Press (50, 35) (neutral grip)
15 Calorie Row (12 Cals Ladies)
15 DB Hang Power Cleans (50, 35)
15 T2B
L3: (45, 30) (10 T2B per round)
L2: (35, 25) (Knee Lifts)
L1: (30, 20) (Knees in Hollow Rocks x 10)
*Score = slowest split
3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns
Bring a freind or a neighbor!!
– 13-15″ Box – parallel squat
– Rx+: (use 25% of Max in chain weight w. 55% straight weight)
– If no recent max use a light to moderate load.
Pull as fast as possible
reset each rep. Not touch n go
AMRAP 8:
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell
L3: (53, 35)
L2: (45, 30) (Regular Burpees)
L1: (35, 25) (Regular Burpees)
rest 3 min. At 11:00 do…
2:00 of Global Foam Rolling Quads (60s each)
3:00 of Parasympathetic Breathing
5 Rounds:
60 yard Heavy Sledpull Powerwalk
30 yard Farmers Carry – Heavy!
5 Rounds for Time:
5 DB Hang Snatch Right
5 DB Hang Snatch Left
5 Burpees
Bring a freind or a neighbor!!
Equipment needed for this warm-up:
– Foam Roller
– Medium Band
3:00 – 6:00
Oscillatory foam roll adductors x 2-3 spots 1-2 inches + 20-30s each spot
6:00 – 8:00
Rock back Adductor Stretch: 45 seconds per side + hold end range x 15s.
8:00 – 10:00
Bird Dogs: 3 x 5 ea.
10:00 – 12:00
2 Rounds of:
X-Band Walks + Goodmornings x 10 right + 10 GM + 10 Left + 10 GM
12:00 – 15:00
3 Rounds of:
Twitchy Skip + Vertical Jump x 5 + 1. Rest 30s.
– 13-15″ Box – parallel squat
– Rx+: (use 25% of Max in chain weight w. 55% straight weight)
– If no recent max use a light to moderate load.
https://www.youtube.com/watch?v=ArPDBCp6ekI
– 1 ramp-up set + 3 challenging sets.
– hybrid stance = wider than conventional but closer than sumo.
AMRAP 8:
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell
L3: (53, 35)
L2: (45, 30) (Regular Burpees)
L1: (35, 25) (Regular Burpees)
2:00 of Global Foam Rolling Quads (60s each)
3:00 of Parasympathetic Breathing
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
3:00 of Max Reps Banded Pull-aparts
3:00 of Parasympathetic Breathing
Equipment needed for this warm-up:
– Foam Roller
– Barbell
3:00 – 6:00
Oscillatory Foam Roll Quads x 2-3 spots of 1-2 inches.
6:00 – 20:00
Empty Barbell Warm-up + Progressions
3 Deadlifts
3 Muscle Cleans
3 Front Squats
3 Push Press
*Put bar down and talk about progressions x repeat 3 rounds:
3 Power Clean
3 Jerk
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
3:00 of Max Reps Banded Pull-aparts
3:00 of Parasympathetic Breathing
