Menu
GENERAL WARM UP 5-15minutes
2 Round:
–200m Run or Row
–5ea Spiderman + Rotation
–5ea KB or DB Single Side Lunge
–10 Goblet Squat
–50 Single Unders
SPECIFIC WARM UP 15-30minutes
General Barbell Warm Up 1x:
–10 Deadlift
–10 Muscle Clean
–10 Front Squat
–10 Strict Press
Specific Wall Ball Warm Up 1x:
–3 Wall Ball to a low target
–3 Wall Ball to a high target
–3 Wall Ball to workout target
Specific Barbell Warm Up 1x:
–5 Power Clean
–5 Front Squat
–5 Push Press
–5 Thruster
Jump Rope Specific Warm-Up 3xs:
–:20sec ON of Single, Double, Single
–:10sec REST
Thruster Build Up Sets
3 Rounds:
7 Thruster (135/95)
400m Run
21 Wall Ball (20/14)
63 Double Under
Goal: Sub 15 min
3 Rounds Scaled Version:
7 Thruster (appx. 60% 1RM)
200m Run
14 Wall Ball (20/14)
63 Double Taps
Eccentric Bulgarian Split Squat
2 x 6/leg w/ :06 sec lowering
Eccentric Kneeling Heel to Butt
2 x 6 w/ :06 sec lowering
Goblet Squat w/ Band Behind Knees or Tempo Goblet Squat
2 x 6 w/ :03 sec down and up
