Warm-up Every :20 for 3:00:Jumping JacksWaiter BowsMountain Climbers 10 Arm Circles (Forward/Reverse/Crossbody)10 Spiderman Lunges w/Reach10 Superman Holds10 Hollow RocksWrist Stretch FITNESS 20210717 AMRAP 30 (with a partner–split reps in any way):20 Double Dumbbell Shoulder-to-Overhead (30/20#)30 Double Dumbbell Deadlift (30/20#)40 Box Step-overs (24/20″)50 Calorie Row Scoring: Rounds…
Warm-up 200M Jog15 PVC Passthru15 PVC Good Mornings15 PVC Overhead Squats10 Air Squat w/Thoracic Reach10 Bird Dogs10 Dead Bugs10 Internal/External Fire HydrantsPigeon StretchWrist Stretch * Coach-led Barbell Warm-up for Hang Clean/Jerk * Strength and Skill Every 2:00 for 12:00 (6 sets):Hang Clean + Front Squat…
Warm-up 200M Jog/Bike/Row10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Banded Face Pulls10 Scorpions10 Thread The Needle w/Reach10 Sumo Inch Worms20 Heel Walk Steps20 Toe Walk Steps Strength and Skill Every 1:30 for 12:00 (8 sets total—4 sets of each):Int 1 – 6 Double Kettlebell Single Leg…
Warm-up 200M JogLine Drills:High KneesButt KicksOstrich WalksLunge w/TwistSpiderman LungeSamson StretchHeel walksToe Walks 10 Internal/External Hip Rotations on Rig10 Banded Lateral Side Steps/leg20 Air Squats20 Reverse Lunges Strength and Skill Every 2:30 for 10:00 (4 sets):Back Squat for load:#1: 8 reps @ 60%#2: 6 reps @…
Warm-up 10 PVC Passthru10 PVC Good Mornings10 Matrix Turns10 Leg Swigs Front/Back Side/Side10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Glute BridgesStanding Forward Fold Stretch 2 Rounds:5 Scap Pull-ups5 Kipping Knee Raises5 Hand Release Push-ups Strength and Skill Every 2:00 for 12:00 (6 sets):Bench Press x 2…
Warm-up :90 Bike or Row10 Banded Passthru10 Banded Pull-aparts (Crossbody/Overhead)10 Banded Good Mornings10 Banded Overhead Squats10 Thread The Needle w/Reach10 Superman Holds10 Hollow Rocks10 Air Squats w/Thoracic ReachWrist Stretch * Coach-led Barbell Warm-up for Snatch * Strength and Skill Every 2:00 for 12:00 (6 sets):Hip…
Warm-up 200M JogLine Drills:High KneesButt KicksZombie WalksLunge w/twistSpiderman LungeSide Shuffle (down/back)Grapevine (down/back)Heel WalksToe Walks 15 Banded Good Mornings10 Banded Pull-aparts (crossbody/overhead)Banded Shoulder Distraction Stretch FITNESS 20210710 As many rounds and reps as possible in 30 minutes (in teams of 3–split reps and calories any way):200M…
Warm-up Every :20 for 3:00 (3 times through):Waiter BowsReverse LungesMountain Climbers 10 Banded Passthru10 Banded Good Mornings10 Banded Overhead Squats10 Thread The Needle w/Reach10 Floor-facing Snow Angels10 Superman Holds10 Hollow Rocks10 Air Squats w/Thoracic ReachBanded Shoulder Distraction StretchPec Stretch on Rig * Coach-led Barbell Warm-up…
Warm-up Line Drills:Butt KicksHigh KneesLunge w/TwistOstrich WalksWalking Hip StretchSide Shuffle (down/back)Grapevines (down/back) 10 Waiter Bows10 Hollow Rocks10 Superman HoldsArm Circles (Forward, Reverse, Crossbody) Strength and Skill Every minute on the minute for 10 minutes (10 sets total–5 sets of each):Min 1 – 100ft Double Kettlebell…
Warm-up :90 on Bike/Rower10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Spiderman Lunges w/Reach5 Plank Walk-outs to Push-up10 ScorpionsPigeon Stretch 2 Rounds:5 Scap Pull-ups5 Kip Swings5 Air Squats Strength and Skill Every 2:30 for 7:30 (3 sets):Back Squat x 8 Reps @ 10X1 * Focus for today…
