Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (3 Rounds for reps)
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
Current Workout
Wednesday
Workout
Metcon (AMRAP - Rounds and Reps)
Teams of Three - AMRAP in 30 minutes + Meters on the Runner
200 meter Assault Run
5 Pull-ups, RX+ 5 bar MUs
10 Shoulder to Overhead, RX+ HSPUs
15 Box Jump-overs 24/20, P 20/12, F step-up & over
1 teammate runs 200 meters
1 teammate completes rounds and reps
1 teammate rests
Rotate when the teammate completes the run.
The order goes run, then to the movements, then rest and then back to the run and so on.
When the runner completes 200 meters they will pick-up where the previous teammates left off.
200 meter Assault Run
5 Pull-ups, RX+ 5 bar MUs
10 Shoulder to Overhead, RX+ HSPUs
15 Box Jump-overs 24/20, P 20/12, F step-up & over
1 teammate runs 200 meters
1 teammate completes rounds and reps
1 teammate rests
Rotate when the teammate completes the run.
The order goes run, then to the movements, then rest and then back to the run and so on.
When the runner completes 200 meters they will pick-up where the previous teammates left off.
Metcon (Distance)
Teams of Three - AMRAP in 30 minutes + Meters on the Runner
200 meter Assault Run
5 Pull-ups, RX+ 5 bar MUs
10 Shoulder to Overhead, RX+ HSPUs
15 Box Jump-overs 24/20, P 20/12, F step-up & over
1 teammate runs 200 meters
1 teammate completes rounds and reps
1 teammate rests
Rotate when the teammate completes the run.
The order goes run, then to the movements, then rest and then back to the run and so on.
When the runner completes 200 meters they will pick-up where the previous teammates left off.
200 meter Assault Run
5 Pull-ups, RX+ 5 bar MUs
10 Shoulder to Overhead, RX+ HSPUs
15 Box Jump-overs 24/20, P 20/12, F step-up & over
1 teammate runs 200 meters
1 teammate completes rounds and reps
1 teammate rests
Rotate when the teammate completes the run.
The order goes run, then to the movements, then rest and then back to the run and so on.
When the runner completes 200 meters they will pick-up where the previous teammates left off.
Cool Down
Warm-up
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads