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1 Round:
–50 Jump Rope (feet moving in & out)
–10 Straight Leg Sit Up
–5ea Sky Reach
–:20sec Active Deep Squat Hold
–10 Scap Pull Up
1 Round:
–50 Jump Rope (feet moving forward & back)
–10 No Push Up Burpees
–5ea High Knee Tuck + Lunge & Rotate
–10 Air Squat (on coach’s call)
–2 Strict Pull-Ups or 8 Ring Row
SPECIFIC WARM UP 15-20minutes
Workout Prime 1x:
–:20sec Hard Row, Bike, or Ski Erg.
–3 Burpee Box Jump
–20 Double Unders or Singles
–:20sec Hard Row
–2x 2 Air Squat + 1 Pull Up, Jumping Pull Up or Ring Row
–20 Single Unders
EMOM 30 min:
Min 1: 15/13 Cal Row (11/9 Bike if no Rower)
Min 2: 10 Burpee Box Jump (20)
Min 3: 50 Double Under
Min 4: 15/13 Cal Row
Min 5: 10 x 2 Squat + 1 Pull Up
Min 6: 100 Single Under
EMOM 30 min Scaled Version:
Min 1: 10/8 Cal Row (7/5 Bike if no Rower)
Min 2: 6 Burpee Box Jump OR Step Up (20)
Min 3: :45sec DU practice
Min 4: 10/8 Cal Row
Min 5: 6 x 2 Squat + 1 Pull Up
Min 6: 50 Single Under
EMOM 30 min Minimal Gear Version:
Min 1: 150 meter Run
Min 2: 10 Burpee Box Jump (20)
Min 3: 50 Double Under
Min 4: 150 meter Run
Min 5: 10 x 2 Squat + 1 Pull Up
Min 6: 100 Single Under
EMOM 30 min Bodyweight Version:
Min 1: 150 meter Run
Min 2: 12-15 Burpees
Min 3: 50 Alt. Toe Taps
Min 4: 150 meter Run
Min 5: 10 x 2 Squat + 1 Push Up
Min 6: 50 Lateral Hops
Post Work 1x:
–1min Straddle Stretch
–:30sec Straddle Stretch Right
–1min Straddle Stretch
–:30sec Straddle Stretch Left
