:30 Seconds
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Jog
Side Lunge
Walking Samson
Walking Spiderman
Faster Jog
Push-up to Down Dog
Air Squats
Side Shuffles (:15 Seconds each direction)
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
For Time:
10,000 Meter Row
Teams of 3. Switching Every 250 Meters.
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Alt. Groin Stretch
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
:30 Seconds Each
Medicine Ball Foot Taps
Active Spidermans
Medicine Ball Deadlifts
Active Samson
Squats to Medicine Ball
Push-up to Down Dog
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
reps will be touch and go
3 Rounds:
10 Power Snatches 115/78
20 Box Jump Overs 24/20
30 Wallballs 20/14
RX+ 15 min AMRAP:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Power Cleans 135/93*
*power cleans must be singles today, no touch and go reps will be allowed
RX 15 min AMRAP:
50 AbMat Sit-ups
40/30 Calorie Bike or Row(coaches choice)
30 Pull-ups
20 Power Cleans 95/63*
