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3 Rounds:
–30 Plyo Skier
–50ft Single Arm OH KB or DB Carry (right) or :20sec Hold
–50ft Single Arm OH KB or DB Carry (left) or :20sec Hold
–:30sec Plank Ups
SPECIFIC WARM UP 15-30minutes
Dumbbell Warm Up 1x 5reps per side (light DB):
–DB Deadlift
–DB Swing
–DB Suitcase Lunge
–Single Side DB Squat
–DB Strict Press or Push Press
–DB OH Lunges
//Do one side before switching to the next.//
Workout Prime 1x:
–3 DB Snatch (right)
–3 DB OHS (right)
–5 Sit Up Variation
–3 DB Snatch (left)
–3 DB OHS (left)
–21 Double Under or Single Unders
–3 Suitcase Lunge (right)
–3 DB Single Arm Push Press (right)
–5 Sit Up Variation
–3 Suitcase Lunge (left)
–3 DB Single Arm Push Press (left)
–21 Double Under or Single Unders
//Use this to teach your athletes but to also get them dialed on the flow of the workout.//
AMRAP 15 min:
7 DB Snatch (right) (50/35)
7 DB OHS (right)
14 Straight Leg Sit-Up
7 DB Snatch (left)
7 DB OHS (left)
21 Double Under
7 Suitcase Lunge (right leg only)
7 Single Arm Push Press (right)
14 Straight Leg Sit-Up
7 Suitcase Lunge (left leg only)
7 Single Arm Push Press (left)
21 Double Under
AMRAP 15 min Scaled Version:
7 DB Snatch (right) (35/20)
7 DB OHS (right)
14 Straight Leg Sit-Up
7 DB Snatch (left
7 DB OHS (left)
50 Single Under
7 Suitcase Lunge (right leg only)
7 Single Arm Push Press (right)
14 Straight Leg Sit-Up
7 Suitcase Lunge (left leg only)
7 Single Arm Push Press (left)
50 Single Under
4 Rounds:
:20 sec KB Farmers Hold
:20 sec Double KB Front Rack Hold
:20 sec Double KB OH Hold
-Rest :30 sec between rounds OR see if you can go unbroken
