Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
1 set:
10 scorpions
10 arm swings across
10 arm swings overhead
10 scap pull-ups
1 set:
10 scorpions
10 arm swings across
10 arm swings overhead
10 scap pull-ups
Then "Tabata " Core Alternate 8 Sets of:
:20 Various type of band pull aparts Red/Orange
:10 Rest
:20 Flutter kicks
RELAY RACE WARM-UP
50-ft each for speed:
Bear crawl
Walking lunge
Up-down + broad jump
Backward bear crawl
Crab walk
Log roll
Side shuffle
Backward run
Sprint
While the rest of the team holds:
Bottom of the squat
High plank
Wall sit
Low plank
Stands on one leg
Samson lunge hold
Side plank
Sumo squat
Warm-up
Warm-up
PULL-UP PRACTICE
:20 hollow hold
5 tempo ring rows
2 x :10 chin-over-bar hold
2 pull-up negatives
3-5 strict pull-ups
3 weighted pull-ups
:20 hollow hold
5 tempo ring rows
2 x :10 chin-over-bar hold
2 pull-up negatives
3-5 strict pull-ups
3 weighted pull-ups
Metcon
Weighted Pull-ups (E2MOM 5 sets for load: 3 weighted pull-ups)
Finisher
Metcon (AMRAP – Reps)
Post-workout:
8 sets for reps:
:20 ring dips/horns
– Rest :10
8 sets for reps:
:20 ring dips/horns
– Rest :10
Cool Down
2-3 sets:
:30 doorway stretch/side
:30 banded shoulder stretch/side
:30 doorway stretch/side
:30 banded shoulder stretch/side
Same as Rx’d
BEGINNER
5 sets for reps:
:30 strict pull-ups