Deadlift-proper pull and position
Joint Mobility and work on skill for kipping pullup
800 meters at the beginning
800 meters at the end
Front squat/ Back squat-corrections and progression
Five sets of:
Front squat-5 reps followed by Back squat-10 reps
Mobility warmup and 200 meters
Fight Gone Bad!”
Three rounds of:
Wall-ball-20 pound ball/10 ft target (Reps)
Sumo deadlift high-pull-M75/F55 pounds (Reps)
Box Jump-M24/F20 box (Reps)
Push-press-M75/F55 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Light stretching and joint mobility
Four rounds of:
45 sec work/25 sec rest
Joint mobility and 200 meter run
Deck squat burpees
*30 minute cap!!!!!
1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
OHS-practice the OHS from out of the lifting rack
Five rounds for time of:
400 meter run
OHS-15 reps Â M95/F65
Med ball Cleans-7 reps
Seven sets of the following sequence:
For five rounds-M95/F65
* Once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground. Penalty for bar resting on the ground, 200 meter run!