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GENERAL WARM UP 5-15minutes
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any Variation.//
PVC Warm Up 1x:
–10 PVC Pass Thru
–5ea PVC Around the World
–10 Alt. PVC Rotations
–10 PVC Lifts
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any Variation.//
1-Round:
–6 Wall Squat (coach’s call)
–5 Push-Ups or Knee Push-Ups
–5 Straight Leg Sit Up
–:30sec Bent Knee Hollow Hold
SPECIFIC WARM UP 15-30minutes
General Barbell Warm Up 1x:
–5 Bradford Press
–5 Snatch Grip Push Press
–10 Good Morning
–10 Back Rack Alt. Lunges
Specific Barbell Warm Up 1x:
–3 reps to Quarter Squat OHS
–3 reps to Parallel OHS
–3 reps to Full OHS
–5 Front Squat
–5 Back Squat
Barbell Build Up Sets 1x:
For Time:
Buy In: 150 Double Unders
30 Overhead Squat (115/75)
50 Straight Leg Sit-Up
30 Front Squat
50 Push Up
30 Back Squat
Cash Out: 150 Double Unders
Goal: Sub 15 min
For Time Scaled Version:
Buy In: :90 sec Double Under Practice
20 Overhead Squat (60% 1RM)
40 Straight Leg Sit-Up
20 Front Squat
40 Push Up on Box
20 Back Squat
Cash Out: :90 sec Double Under Practice
Goal: Sub 15 min
For Time Minimal Gear Version:
Buy In: 150 Double Unders
30 Single Arm DB Overhead Squat (60/40)
50 Weighted or Banded Sit Up
30 DB Squat (50’s/35’s)
50 Push Up
30 DB Squat (50’s/35’s)
Cash Out: 150 Double Unders
Goal: Sub 15 min
For Time Bodyweight Version:
Buy In: 150 Jump Rope or Jumping Jacks
50 Wall Squat (arms overhead)
50 Sit-Ups
50 Lunge, Lunge, Squat
50 Push Up
50 Air Squat
Cash Out: 150 Jump Rope or Jumping Jacks
Goal: Sub 15 min
Lower Body:
Eccentric Bulgarian Split Squat:
1 x 12ea w/ :06 sec lowering
OH Samson Stretch:
:90 sec/side
Tempo Cossack Squat:
2 x 6/leg w/ :03 sec down and :03 sec up
