Menu
–Bike, Rower,.
–25#-45# Plate.
–MedBall.
–Barbell.
–Box.
Bike, Row 4xs:
–:20sec Easy
–:10sec Hard
1 Round:
–:20sec Plyo Skier
–10 Sumo Inchworm
–10 Scap Push Up
–12 Medball Deadlift
–8 Medball Squat
Bike, Row 4xs:
–:20sec Easy
–:10sec Hard
1 Round:
–:20secIn-n-Out Plate Jump
–10 Bootstrapper
–10 Push Ups or Knee Push Ups
–12 Medball Deadlift
–8 Medball Squat
SPECIFIC WARM UP 15-25minutes
Barbell General Warm Up 1x:
–5 Romanian Deadlift
–5 Front Squat
–5 Strict Press
–5 Push Press
–5 Good Morning
Sumo Deadlift High Pull Teaching Progression 1x:
–5- Sumo Deadlift
–5- Sumo Deadlift & Shrug (slow)
–5- Sumo Deadlift & Shrug (fast)
–5 Sumo Deadlift High Pull
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wallball: 20/14
Barbell: 75/55
Box: Both 20″
“Fight Gone Bad” Scaled Version:
3 rounds, :45 seconds per station. Rest :15 seconds between exercises
Wall Ball (14/10)
Sumo Deadlift High-pull (55/35)
Box Step Up (20)
Push Press (55/35)
Row Calorie
Rest 1 min
“Fight Gone Bad” Minimal Gear Version:
3 rounds, 1 min per station, of:
Wall Ball (20/14)
Kettlebell Sumo Deadlift High-pull (53/35)
Box Jump (20)
Dumbbell Push Press (35’s/25’s)
Shuttle Run (10 meters down, 10 meters back)
Rest 1 min
“Fight Gone Bad” Bodyweight Version:
3 rounds, 1 min per station, of:
Plank to Squat
Hand Release Push Up
Hop Over an Object
Sit-Up
Shuttle Run (10 meters down, 10 meters back)
Rest 1 min
Eccentric Accessory:
Eccentric Split Stance Deadlift:
–2 x 6/side with :06 second lowering and regular return
Stretch:
2min each side Couch Stretch
:90sec-2min Box Shoulder Stretch
