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Warm-Up Mobility & General Dynamic Activation Booty Bands & Partner Med Ball Game Pace Workout 1 16 min EMOM (switch each minute)
Pace Workout 2 3 rounds of: 10 hanging knee to chest 2x grapevine across to blue line & back 10 MB Cleans 3x grapevine 10 frog push-ups 4x grapevine Pace Workout 3 "Grippy" 2000m Row - P1 Farmer Walk - P2 Plank Hold - P3 partner 1 rows as far as possible while partner 2 does 1 Farmer walk to 100m mark leaves KBs and runs back, Partner 3 hold the plank. Then P1 runs to get the KBs while P2 holds Plank and P3 Rotates to chip away at the Row. Goal get through the 2k row as fast as possible.
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Warm-Up
General Mobility & Dynamic Coaches Game Activation Tabata Core Circuit - 20/10 x 3 • Stork Stance Hold (right foot) • Kneegrab Sit-up - roll over - Supermans - roll back repeat • Stork Stance Hold (left foot) Workout 1 - 3 x 6 min Goes • Run Lane 5-4-3-2-1 Mi5 Maker 1-2-3-4-5 Run Lap (stereo to barn door) • Turf AMRAP 30 Battle Ropes 15 Sit-ups 7 Wall Balls • Rig EMOM 7 10 KB Swings or 5 KB Cleans 4 Box Jumps Workout 2 - Sprint Relays (Groups of 3 or 4) • round 1 (4x each partner) - MB Shuttle bring D & B • round 2 (3x each partner) - 5/4/3 - MB Slams • round 3 (2x each partner) - Bear crawl to Sprint back • round 4 (1x each partner) - Sprint to 5 Burpees + break 1 minute between rounds to explain next round Tabata / Chipper
Warm-up 50 Singles 10 Over Unders (Good Mornings) 10 Down Dogs to Cobras 50 Singles 4/4 Lunge reach to sky 4/4 Sampson stretch 4/4 Lateral lunge and reach over 50 Singles 10 I's, Y's, T's 5 Bear Crawl to Push Up 10x10 Shoulder Circles 10x10 Straight Arm Plank w/ rotation (right and left) Mobility 1 Minute Banded hip stretch 1 Minute Foam Roll Lats Interval 1 Metcon (8 Rounds for reps) Tabata Smash Tabata - Row (Max Cals) Rest 1 Minute Tabata - Sit-Ups or Ab Dolly Rest 1 Minute Tabata - DB Thrusters Rest 1 Minute Tabata - Jump Rope Rest 1 Minute Tabata - DB Lateral Lunges Rest 1 Minute Tabata - Push Up w/ Sit outs Rest 1 Minute * Perform 8 rounds of 20 /10 = 4 min of each group then rest 1 min and rotate on to the next exercise. Start wherever you would like. Interval 2 Metcon (AMRAP - Rounds and Reps) AMRAP 10 - Chipper 10 minute time cap: Line Up at Rig... 1 1,2 1,2,3 1,2,3,4 1,2,3,4,5 1,2,3,4,5,6 1,2,3,4,5,6,7 1,2,3,4,5,6,7,8 repeat ......................................... 1- Shuttle Sprint 2 - Burpees 3 - MB Squat Cleans 4 - MB OH Lunges 5 - Jumping Pull-Ups 6 - Down Dog Push Ups 7 - MB Sit-Up 8 - MB Rainbow Slams |
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September 2017
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