Warmup: Running Drills +1 minute quad stretch / side Strength + Ballistic Work: EMOM x 12: Minute 1: Bottom up KB Squat x 3/arm Minute 2: Side-to-side jump over small hurdles, jump onto box x 6 Minute 3: Bike 30 seconds backwards WOD: 8 minute AMRAP: Ascending ladder: 1,2,3,4,5,6…. medball
Warmup: ROWLING: With: Burpees with no pushup Bear Crawl Shuttle Runs Lat stretch + Pec stretch Pull-up Practice: Active shoulders Core beat swing Shoulder + core beat swing Kipping pull-ups practice (box, band, or bw) EMOM x 5: 1-5 kipping pullups (box, band, or bw) Stations: 3 rounds: 30 seconds
Warmup: 2 rounds: 10 dowel passes 30 sec banded front rack stretch/side 10 reverse lunge w/twist 10 squat jumps Burgener Technique +Warmup for power clean weight for workout. WOD: 40 power cleans for time! Every time you rest the bar down: 4 pull-ups 8 wall-balls 12 hollow body crunches
Warmup: 10 minutes skipping practice Strength & Technique: 15 minutes: 20 face pulls with orange band Dip Hold x10-20 seconds Tricep Extension in Lunge x 6/leg Explanation for coaches: Boxes: Hold a dip position For 10-20 seconds (Use feet on the floor if needed.) Focus on lats engaged! Lunge position:
Warmup: AEMOM x 12 minutes: 1- 30 sec Deadbugs 2 – 30 sec KB Swings 3 – 30 sec Band Pull Aparts Strength: 7 sets building: 6 single leg deadlifts with KB Trap Bar Carry 40 feet Spend 5 minutes getting barbell ready for workout: Complete as many rounds as
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