Category: Uncategorized

Warm-up 0-1 high knees 1-2 butt kicks 2-3 squats 3-4 jumping jacks 4-5 squat thrusts 5-6 lunges 7-8 mountain climbers Skill Pull ups Handstand Push ups Metcon Workout- 21-15-9 Pull ups Squats Sit ups

Warm-up Tabata! 0-1 high knees 1-2 butt kicks 2-3 squats 3-4 jumping jacks 4-5 squat thrusts 5-6 lunges 7-8 mountain climbers Skill Pull ups Handstand Push UPs Metcon 21-15-9 Pull ups Squats Sit ups

Warm-up 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 to partner Cue the toss is an […]

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 […]

Warm-up Emom 2 squats 4 butt kicks 6 squats 8 butt kicks 10 squats Skill Toes To Bar Lift Deadlifts Metcon 3 rounds 5 burpees 10 DL 15 T2B