Author: Derek Hurdle

Warm-up Partner up ands grab a med ball Round 1- stand across from each other; do 10 squats with ball in front of face Round 2- do 10 push press with ball Round 3- do 10 thrusters and TOSS the ball up and over to partner Round 4- take a step back and TOSS ball […]

Warm-up 4 rounds – speed it up each round- work up until the rest :30 jumping jacks :30 squat thrusts :30 rest Lift DB clean and front squat 5 lb plates x 5 7.5 DBs x 5 10 DBs x 3 12.5 DBs x 1 Now- practice with a PVC and try 15 lb barbell […]

Warm-up 4 rounds – speed it up each round- work up until the rest :30 jumping jacks :30 squat thrusts :30 rest Skill Toes  To Bar review and practice Lift Cleans 5 x 5 Metcon 10 EMOM- 3 deadlifts 3 power cleans 3 front squats 3 mountain climbers- L+R=1

Warm-up Name Game Skill Hollow Rock and Superman Toes to Bar Lift Deadlift Ladder- using KBs and then a barbell at the end 25 KB x 5 35 kb x 5 45 kb x 3 55 kb x 2 70 kb x 1 Barbell 80 lb x1 – only to those moving well! Metcon 3 […]