Category: Uncategorized

WARM UP

EMOM for 5min complete:

20 split jumps + 10 air squats + :10sec dead hang + 5R/5L Cossack squats

Then,

Stretch

Then,

Build to heavy working sets

 

ADVANCED

STRENGTH

A) 60m farmer carry (heavy)

B) 40m d-Ball carry (heavy)

**4x – after each set complete MXE chin ups; rest as needed**

 

INTERMEDIATE

STRENGTH

A) 60m farmer carry (heavy)

B) 40m d-Ball carry (heavy)

**4x – after each set complete MXE banded chin ups; rest as needed**

 

BEGINNER

STRENGTH

A) 60m farmer carry

B) 40m d-Ball carry

**4x – after each set complete 3 banded chin ups; rest as needed**

 

ADVANCED

WORKOUT

:30sec to complete: 8/6cal bike

:90sec 2…20 wall balls 20/14

**10x – wall balls increase by 2 reps**

 

INTERMEDIATE

WORKOUT

:30sec to complete: 6/5 cal bike

:90sec 2…20 wall balls 14/10

**10x – wall balls increase by 2 reps**

 

BEGINNER

WORKOUT

:30sec bike

:90sec 1…10 wall ball ext 10

**10x – wall balls increase by 1 rep** 

WARM UP

7-way hips

Then,

Coaches dynamic warm up

Then,

5m + 10m + 15m + 20m sprint shuttles – 4x

 

ADVANCED

WORKOUT

60 double unders

40 DB hang snatch 45/35

30 push ups

**4x – rest 2min BTWN sets**

 

INTERMEDIATE

WORKOUT

120 singles

40 DB hang snatch 30/20

30 abmat push ups

**4x – rest 2min BTWN sets**

 

BEGINNER

WORKOUT

60 singles

40 DB hang snatch 10/8

20 knee push ups

**4x – rest 2min BTWN sets** 

WARM UP

Coaches dynamic warm up

Then,

Stretch

Then,

Coaches tutorial – box squat

Then,

Box squats – 3×5 (build)

 

ADVANCED

STRENGTH

EMOM for 12min complete:

3 box squats @65% of 1RM

**16” box; if you’re over 6’ use 20” box**

 

INTERMEDIATE

STRENGTH

EMOM for 12min complete:

3 box squats @65% of 1RM

**16” box; if you’re over 6’ use 20” box**

 

BEGINNER

STRENGTH

EMOM for 12min complete:

**20” box; if you’re over 6’ use 24” box**

 

ADVANCED

WORKOUT

15 DB leg curls

10R/10L alt dead hang knee raises (no swing)

15 donkey raises

**3x – NFT; rest as needed**

 

10R/10L single arm KB reverse lunges (hold R, lunge L) 53/44

15 KB V-sit leg hurdles

5R/5L FR KB squat (pause :02sec at bottom) 53/44

**3x – NFT; rest as needed**

 

INTERMEDIATE

WORKOUT

15 DB leg curls

10R/10L abstrap hang knee raises (no swing)

15 donkey raises

**3x – NFT; rest as needed**

 

10R/10L single arm KB reverse lunges (hold R, lunge L) 35/26

15 KB V-sit leg hurdles

5R/5L FR KB squat (pause :02sec at bottom) 35/26

**3x – NFT; rest as needed**

 

BEGINNER

WORKOUT

15 DB leg curls

10R/10L alt lying knee tucks

15 donkey raises

**3x – NFT; rest as needed**

 

10R/10L reverse lunges

15 KB V-sit leg hurdles

10 goblet squats

**3x – NFT; rest as needed**