A. Dynamic Stretches
B. (For quality)
25 cat camels
50 deadlift jumps
75 wall ball push press (no squat) 14/20lb
C. (15 minute clock)
Every 3 minutes:
6 deadlifts 255/365lb
Max double unders
(This workout is designed to encourage athletes to work on double unders. Score will be total number of double unders. Attempts are counted.)
D. “Teams of 3”
(For time)
105 calories assault bike
(Arms only)
(1 person works; 2 people rest)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti
A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0
A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan