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Rest day – 30-60 min Recovery Walk or Hike!! Don’t forget to start your day off with a glass of water and a healthy breakfast!!
Buy in – 20 No weight Turkish Get Up 3 x 15 min EMOM #1 A) 3-5 Wall Walk ( 8-10 inchworm with push up ) B) 30 sec AMRAP V-Snaps C) 200ft Shuttle Run (50ft x4) Rest 3-5 min #2 A) 10-15 HR Push-up B) 12-15 Sit-up C) 30 sec AMRAP Mountain Climber #3 […]
Warm up – EA warm up A1) Zercher Squat x 8 A2) Wall Squat Hold x 40 sec rest 1 min x 4 sets B1) Zercher Goodmorning x 6 – 10 *stay on! B2) OH Drop from Bent Knee Hollow x 6 – 10 B3) Oblique Twist from Hinge x 5 /side (slow and controlled) […]
Warm up – 3 Rounds 10 Up-Down Jumping Jacks 10 High Knee + Jump ( 4 high knees then jump = 1 rep ) 10 Deadbugs A1) Front Raise x 10 A2) Lateral Raise x 10 A3) Bent Over Lateral Raise x 10 A4) Full Can x 10 A5) Empty Can x 10 rest 60-90 […]
Warm up – 3 Rounds 20 Mountain Climbers 10 Man on Fire 10 Cossack Squats 30 sec Squat Hold Metcon – For max reps 5 min AMRAP 7 DB Hang Power Clean 7 DB Front Squat 7 Box Jumps -1 min rest- 5 min AMRAP 5 DB Hang Power Clean 5 DB Front Squats 5 […]
You will need : PVC pipe (or broom stick) long enough for snatch grip , DB or KB, BB for DL or 2 objects PVC Snatch Drills – 5 Rounds Coach led 5 reps Snatch Deadlift with good technique focusing on positioning 5 Snatch Deadlift, then reverse snatch deadlift pausing 3 seconds at each of […]
