Thursday
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :45 Up-Downs
MIN 2 – 10 Bird Dogs + Max Quad Hold
MIN 3 – 7/7 Single Arm Ring Row
MIN 4 – :45 Slow Perfect Push-Ups
MIN 5 – :45 Strict Sit-Ups
MIN 1 – :45 Up-Downs
MIN 2 – 10 Bird Dogs + Max Quad Hold
MIN 3 – 7/7 Single Arm Ring Row
MIN 4 – :45 Slow Perfect Push-Ups
MIN 5 – :45 Strict Sit-Ups
Coaches Note – After completion of the Warm-Up, have athletes grab a light pair of DBs for Extended Warm-Up and Workout Teaching.
Extended Warm-up
Metcon
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 – :30 Heels Taps Over DB + Optional Movement In Time Remaining
*Optional Movements…
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike
(No Measure)
Workout
Metcon (AMRAP – Reps)
5 SETS FOR REPS
1:00 – Max DB Renegade Rows (35/20)|(20/15)
1:00 – Max Tuck-Ups
1:00 – Max DBL DB Russian Swing
1:00 – Max DB Renegade Rows (35/20)|(20/15)
1:00 – Max Tuck-Ups
1:00 – Max DBL DB Russian Swing
-Rest 1:00 b/t Sets-
(Score is Reps)
KG DB: (15/10)|(10/7.5)
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
(No Measure)
