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Warm up – 3 rounds 10 Cossack Squats 10 Inch Work w/ Push-up 10 Broom Stick Snatch 10 Goodmornings Prep – 5 rounds (slow–>fast) 5 Air Squats 5 DB Snatch Right Arm 3-5 Push Ups 5 DB Snatch Left Arm 1 min walk Metcon – “Support Your Local Box” workout 1 10 Air Squats 9 […]
Warm up – 5 sets 3 Turkish Get-up per side 10 Superman Back Extensions 10 Hollow Rocks Metcon – 30 min AMRAP3 Rounds of – 75 Double Unders (100 Singles or 100 Jumping Jacks) 20 Jumping Lunges 20 V-snaps into 2 Rounds of – 30 Air Squats 20 Sit-ups 15 Handstand Push-ups into 1 Round […]
Active Recovery Day 30-60 min walk or light hike Some self care today!!! Relax, Mobilize, Hydrate!!!
Warm Up – 25ft drills Knee Hug March Lunge To Lizard Single Leg Romanian Deadlift to Kick Hurdle Walk Overs Forward there Backwards Back Lateral Duck Unders Reaching Duck Walk Forward / Backward Ankling Ankle to Elbow Butt Kicks High Knees Power Skips A) Run @ 85% 800 m Run rest 3 min x 2 […]
Warm up – 3 Rounds 10 x 10m Shuffle 20 Step Overs 10 Samson Lunge 10 Good Mornings A) Rear Foot Elevated Split Squat x 8 per leg rest 90-120 sec x 5 sets (scale to split squat if you cant elevate the rear foot *not in video) B) Single Leg Romanian Deadlift x 8 […]
Warm up – 3 Rounds – 30 sec on – 30 sec rest Reverse Burpee Push-up Heismans Low Knees A) Tempo Strict Press @40×2 x max reps on weaker side then match that on other arm Rest 90 sec x 5 sets B) Tempo Bent Over Row @40×2 x max reps on weaker side then […]
