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10 SWING KICKS 10 ANCHORED SQUATS 10 PLYO JUMPS 10 PUSH UPS PVC MOBILITY METCON 20 KBELL SWINGS 20 BOX STEP OVERS 2 ROUNDS 5 MIN TIME CAP CORE STRENGTH WORK- USING MED BALL WEIGHTED FLUTTER KICKS MED BALL MOUNTAIN CLIMBERS WEIGHTED SIT UPS 30/30 X 3 REST AFTER ALL 3 SETS PARTNER WORKOUT - 2 BARS PER TEAM, PARTNERS MUST CHOOSE SAME WEIGHT TO WORK WITH 20 DEADLIFTS 95/135# 20 LATERAL BAR BURPEES 2O OH SQUATS 45/65 20 SIT UPS 20 MIN AMRAP
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GW
10 WALL SCAP STRETCHES DYNAMIC STRETCH WARM UP JUMPING JACKS TOE TOUCHES INVERTED PLANK 30/30 x2 STRENGTH WORK BENT ROW 4x8 SINGLE LEG RDL’S W/KB 4x6 CONDITIONING 10 WALL BALLS 8 ALT. JACKKNIVES 4 HR PUSH-UPS 10 MIN AMRAP GW
10 INCH WORMS 10 SWING KICKS 10 ANCHORED SQUATS 10 PUSH UPS DYNAMIC STRETCHES METCON 1 6 BURPEE BOX JUMP OVERS EMOM- 6 MIN STRENGTH WORK 10 WEIGHTED GOOD MORNINGS 10 RDL'S 10 CONVENTIONAL DEADLIFTS DEADLIFTS 5 X 5 60-80% METCON 2 200M RUN - REPLACE WITH ROW IF RAINING 18 ALTERNATING DUMBELL SNATCHES 35/50 lbs 12 ALT. LUNGES 18 SIT UPS 12 MIN AMRAP GW
STRETCH SHUTTLE RUN 20 SEC BROAD JUMP 20 SEC PLANK 20 SEC REST 20 SEC 3 SETS UPPERBODY WALKING PUSH UPS NEG. RING ROWS KBELL SPLIT CARRIES DUMBELL FOREARM CURLS DUMBELL FRONT/ LATERAL RAISES LOWERBODY SINGLE LEG LATERAL CONE JUMPS AGILITY LADDER SCISSOR JUMPS BOX SEATED PLYO JUMPS W/ MED BALL WEIGHTED WALKING LUNGES STATIC HELD SQUAT W/ BAND CORE ALT. HOLLOW JACKNIVES WEIGHTED T-PLANK WEIGHTED SIDE BENDS SINGLE ARM WEIGHTED PLANK W/ LEG RAISE CATAPULT SIT UPS W/ PARTNER GW
DYNAMIC STRETCH AGILITY LADDER SPRINT SINGLE LEG WALKING PLANK DOUBLE JUMP SQUAT ICKY STRENGTH WORK PUSH PRESS 5x6 55-75% CONDITIONING 25 DU’S OR 50 SINGLES 15 MEDBALL SQUAT THRUSTS 10 TEMPO WEIGHTED AIR SQUATS (3 SEC) 5 MINS ON 1 MIN REST 2 ROUND AMRAP GW
10 SWINGS KICKS 10 ANCHORED SQUATS DYNAMIC STRETCH WARM UP PLYO JUMPS TOE TOUCHES HOLLOW HOLD REST 20 SEC EA. x3 EMPTY BAR 5 RDL’S 5 CONVENTIONAL DEADLIFTS 5 WEIGHTED GOOD MORNINGS 5 BACK SQUATS STRENGTH WORK BACK SQUATS W/ 3 SEC PAUSE @ TOP AND BOTTOM 5x4 START @ 50% CONDITIONING 4 HANG POWER CLEANS 8 MEDBALL SLAMS 10 MIN EMOM GW
PVC MOBILITY METCON 1 WALKING KB SWINGS PLYO JUMPS INCH WORMS PLANK 20 SEC EACH - 1 MIN REST 2 ROUNDS STRENGTH WORK RDL'S 4 X 8 BENT OVER ROWS 4 X 8 KEEP WEIGHT WHERE YOU CAN GO UNBROKEN EACH SET WITH GOOD FORM METCON 2 8 PUSH UPS 10 FRONT SQUATS 65/95# 12 SIT UPS 10 MIN AMRAP GW
STRETCH AGILITY LADDER UPPERBODY W/ MED BALL G2OH TRICEP EXTENSIONS PUSH UPS SLAMS SQUEEZE PRESS LOWERBODY TOE TAPS SQUAT TOUCHES JUMP LUNGE TOUCHES SQUATS PLYO JUMPS CORE 90 DEGREE CRUNCH RUSSIAN 1/2 TWIST HOLLOW TOSS MOUNTAIN CLIMBERS WEIGHTED SCISSORS 40 SECONDS ON - 20 SECOND REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS GW
DYNAMIC STRETCHES CONDITIONING 1 HI KNEES IN PLACE UP DOWNS ON BUMPERS SQUAT TOUCHES ON BUMPERS TOE TAPS ON BUMPERS PLANK W/ SHOULDER TAPS 30/30 x2 STRENGTH WORK WEIGHTED BOX STEP UPS W/KNEE LIFTS 4x10 EA LEG SPLIT STANCE REVERSE GRIP PRESS W/KBELL 4x8 EA ARM CONDITIONING 2 5 MED BALL SQUAT JUMPS 5 MED BALL SLAMS 1 RUN WALL TO WALL W/ MED BALL 12 MIN EMOM GW
DYNAMIC STRETCHES WARM UP LATERAL SHUTTLE RUN BROAD JUMPS STATIC SQUAT HOLD INVERTED PLANK( FEET ON WALL) OR REG. PLANK 30/30 x2 CORE JACKNIVES MOUNTAIN CLIMBERS SCISSOR KICKS T-PLANK 40/20 x2 W/ 1 MIN REST BETWEEN SETS CONDITIONING 10 BURPEES 8 KBELL SWINGS 35/50# 6 WEIGHTED ALT LUNGES ( SAME KBELL) 4 PULL UPS OR RING ROWS 6 ROUNDS FOR TIME GW
10 SWING KICKS DYNAMIC STRETCH WARM UP 10 JUMPING JACKS 10 INCH WORMS 30 SECOND PLANK 4 ROUNDS STRENGTH WORK GET UP SIT UPS 4x8 EA ARM CONDITIONING “THE CHIEF” 3 POWER CLEANS 95/135 6 PUSH UPS 9 AIR SQUATS 3 MINS ON 1 MIN REST 5 ROUNDS GW
10 ANCHORED SQUATS DYNAMIC STRETCHES WARM UP BATTLE ROPE PLYO JUMP PLANK 40/20 X 2 STRENGTH WORK WEIGHTED BOX SQUATS IN FRONT RACK W/ KBELLS 4 X 10 CONDITIONING 10 PUSH PRESS 65/95 10 MED BALL SLAMS 10 WEIGHTED JACKNIVES 2 RUNS WALL TO WALL 12 MIN AMRAP GW
STRETCH AGILITY LADDER 1 MIN ON- 30 SEC REST 5 ROUNDS UPPERBODY WALKING PUSH UPS KBELL ALT . BENT ROWS MED BALL CHEST PASS AGAINST WALL SEATED ROPE CLIMBS STANDING TRUCK DRIVERS LOWER BODY BROAD JUMPS 2-1 BUMPER PLATE IN & OUTS BAG DRAG BUMPER PLATE OH SQUAT JACK SQUATS CORE KBELL 360'S KBELL PLANK AND PULL SPLIT STANCE 1/2 TWIST W/ KBELL SIT UP PRESS W/ KBELL MARCHING PLANKS 40 SECONDS ON- 20 SECOND REST 2 ROUNDS 1 MIN REST BETWEEN ROUNDS |
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September 2022
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