A
Banded Lat Stretch
— 1 min/side
B
3 Rounds
— 10 Bar Hip Touch
— 15 Cal Row
For Time
— 45 Hang Power Clean (155/105)
— 60 CTB Pull Up
— 1200m Run
Goal: Sub 12 min
(Compare to 11/3)
Midline
Banded Abmat Sit Up
— 3 x 20
3 Rounds:
30 Singles
5 Inch Worm w/ Push Up
10 Squat Plus Box Step Up
200m Jog
3 Rounds
—8 Minute AMRAP
— Run 1 mile
Goal: 12 Reps/round
With Remaining time Max Rep Burpee Box Jump (24/20)
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
A. 3 Way Hip Stretch x 3/side
B. 3 Rounds
— 7 PVC Pass Thru
— 5 OHS
— 5 Sots Press
— 7 Snatch Grip Deadlift
— 5 Low Ring Transition
9-7-5
Muscle-ups
Snatch, 135#/95#
Accumulate 50 row pikes
2 Rounds
— Jog 200 meters
— 50′ High Knees
— 50′ Butt Kickers
— 25′ Spiderman
— 25′ Toy Soldier
For Time:
— Run 400 meters
— 100 Wall Ball (20/14)
— 50 Toes to Bar
— 25 Front Squat (185/135)
— Run 400 meters
Goal: Sub 18 min
Roll/Smash Calves and IT Bands
— 2 min/side
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
High knee pulls
High Knees
Quad Pulls
Toy Soldiers
Carioca
Shuffle
Butt Kicks
Skip for Height
Skip for Distance
Burgener X2
High Hang, Hang, Floor
Midline:
Banded Abmat Sit Up
— 3 x 20
A
400m Jog
B
2 Rounds
10 Shoulder Tap in Bear Crawl Position
50 Jumping Jacks
10 Shoulder Activation off of rig
5 Push Ups
50 Jumping Jacks
10 Air Squat
10 Ring out the towel (each side)
10 Banded Pass Thrus
8 Arm circles
4-man team
Run 400m
100x Mountain Climbers
200x Push-ups
200x Pull-ups
400x Sit-ups
200x Burpee Over Box (20 inch)
Each player runs 400m in succession.
Partition the remaining work as necessary.
(If a team is short of the 4 athletes, every athlete under 4 the reps are reduced by 1/4)
THE WALK AROUND
Roll out Hamstrings (2min/side)
LAX Ball shoulder (2 min/side)
3 Rounds
— 5 Roll Over V-Sit
— 10 Air Squats
— 25′ Crab Walk
— 25′ Spiderman
3 Rounds
— 40 MedBall Clean (20/14)
— 10 Front Squat (185/135)
— Run 400 meters
Goal: Sub 15 min
A
Roll/Smash Quads and IT Bands
— 2 min/side
B
Roll/Smash Lats
— :90 sec/side
Easy AMAP 7 min
— 5 Windmill/arm
— 10 Boot Strapper
— 10 Hanging Hip Touch
— 10 Cal Row
5 Rounds
— 15 DB Snatch (50/30)
— 15 T2B
Goal: Sub 14 min
A
Banded Lat Stretch
— :90 sec/side
B
Freestanding Handstand Hold Practice
— 5-10 min
6 Minute EMOM
Min 1: 10 Hip Extension and 10 Lateral Lunge
Min 2: 50′ High Knees and 50′ Butt Kickers
B
KB Front Rack Single Leg Box Step Up
— 2 x 10/leg
Midline:
Barbell Good Mornings
4 x 15
A
3 Way Hip Stretch x 3/side
B
2-3 Rounds
— 3 Wall Walk
— 10 Goblet Squat
— Jog 200 meters
AMRAP 7 min
— 50 Thruster (95/65)
— 600m run
— 20 HSPU
Goal: 1 Round
A
Couch Stretch
— 3 min/side
B
Roll/Smash Upper Back
— 2 min