Workout Video: Warmup: 1min Dead Hang (door) 20 Dislocations 20 Overhead Squats 20 Backpack Pushpress 10 Inch Worms 10 Burpees 10 Rollups Strength: 5 Sets: 5-8 Weighted Door Pullups 1min Weighted Squat Hold *add a weighted backpack if possible *scale for eccentric pullups Metcon: 5 Rounds for time: 30 Backpack
Workout Video: Warmup: 3min Jump Rope (singles/doubles) Then 3 sets: 20sec Duck Walk 15sec Handstand hold 10 Diamond Pushups 5 Burpee High Knees Strength: Tempo Jacksons @ 3030 10-10-10-10-10 *3 sec on the way down, 3 sec on the way up on each rep *add a weighted backpack for more
Workout Video: Warmup: 2 sets: 10 Good Mornings 10 Hollow Rocks 2sets: 10 Back extensions 10/10 Elbow Rotations 2sets: 10 Weighted Squats 10sec Squat Bottom Hold Core Strength: “Durante Core” 5 Sets: 10 Hollow Rocks 10 V-ups 10 Tuck Ups 10sec Hollow Hold 1min rest Metcon: For time: 27-21-15-9-3
Workout Video: Warmup: 50 Mountain Climbers Then 2 sets: 3 Wall Climbs 12 Hand Release Pushups 12 Weighted Lunges 12 Back extensions Strength: E2MOM for 12min: 10 Weighted Step-ups (as heavy as possible) Max time Chin Over Door Hang in remaining of the 2min (scale for straight arms hang) Metcon:
Workout Video: Warmup: 10 Inch Worms 20 Dislocations 20 Scapula Pushups 20/20 Wrist Rotations 20 Cossack Squats 10 Burpee Broad Jumps Strength: 3 Sets: Max Strict HSPU 30sec Hollow Hold Metcon: 5 Rounds for time: 30 1-arm Overhead Lunges 10-8-6-4-2 Broad Jumps 30 Sumo-Deadlift High Pull
Workout Video: Warmup: 100 Double Unders (scale for knee taps) Then 2 sets: 6 Inch Worms 12 Backpack Deadlifts 6 Sotts Press 12/12sec External Rotation Shoulder Stretch Strength: 5 Sets: Max Door Pullups *rest 2min between sets *scale for eccentric pullups or bent-over rows Metcon: For time: 20-18-16-14-12-10 Backpack
Video Movie: Warmup: 4 Sets: 6/6 Wrist Rotations 8 Dislocations 10 Good Mornings 12 FAST Knee Taps Skill: 5 Sets: Max effort Double Unders/Single Unders in 1min *Rest 2min between sets Metcon: 10 Rounds for time: 20sec Handstand hold 15 Backpack Swings (use kb/db if you have
Workout Video: Warmup: 10/10 Arm Circles (forward/backward) 20 Cossack Squats 20 Diamond Pushups 20 Narrow Squats 20 Burpees Strength/Skill: Weighted Pistol Squats 10-10-10-10-10 (5 each leg) Work as heavy as possible or practice technique Metcon: AMRAP in 20min of the ladder: 50 Mountain Climbers (25/25) 8-12-16-20.
Workout Video: Warmup: Tabata (:20work :10rest x8) Jump Squats Good mornings (broomstick) Pushups Dislocations Strength: Tempo Weighted Pushups @3331 5-5-5-5-5-5 *Tempo @3331 means: 3sec on the way down, 3sec pause at the bottom, 3sec on the way up, 1sec rest before next rep Metcon: 2 Rounds for time: 30 Weighted
Workout Video: Warmup: 3 Sets: 5 Inch Worms 10 Dislocations 15 Hollow Rocks 10 Pushups 5/5 Overhead Lunges Strength: 4 Sets: 20 Single-Leg Deadlifts (10 each side) 20sec L-Sit hold Rest 1min Metcon: 3 Rounds for reps: 1min G2OH (DB/KB/Plate/Backpack) 1min Hand-Release Pushups 1min Weighted Step-ups
Workout Video: Warmup: 20/20 Wrist Rotations Then: -3 Sets: 8 Kang Squats 8 Scapula Pushups 8 Backpack Deadlifts 8 Sotts Press Skill: Handstand practice 15min to practice technique or accumulate time in a handstand Metcon: For time: 27-21-15-9-3 Backpack Power Cleans Backpack Air Wallballs *EMOM - 3 burpees Endurance:
Workout Video: Warmup: -30 Burpees -2 Sets: 10 Dislocations 15 Standing Ostrich -2 Sets: 10 Pike Pushups 15 Hollow Rocks Strength: Z-Press 20-20-20-20 (10 each arm) Metcon: For time: 50-40-30-20-10 Single-arm Bentover Rows Single-leg Glute bridges Situps *for the single arm/leg drills split reps 25/25,20/20...