Today is a partner chipper style workout! The goal is to break up the prescribed reps however you choose in order to achieve the fastest time and best workout. Some teams may decide to split everything down the middle by small sets and others large sets. Seek challenge, fun and growth! It is ok for teams to use more than 1 weight for medballs if capacities aren’t equal.
1:00 Jumping jack
1:00 4 Spiderman + 4 Hip down push up
1:00 Scorpion stretch (alternating)
1:00 5 Kip swing + 5 Scap push up
1:00 4 Lunge + 4 Push up
___________
5 Medball deadlift
5 Medball Squat Clean
5 Medball Push press wallball
5 Pull up
2 rounds for practice and scaling adjustments.
RXConditioning
50 Chest to bar pull up
100 Medball Squat Clean
100 Medball Push Press Wall Ball
300 Medball Russian Twist
100 Medball Push Press Wall Ball
100 Medball Squat Clean
50 Chest to bar pull up
For time.
20/14lb. Medball
Intermediate
50 Chest to bar pull up (Banded or jumping)
100 Medball Squat Clean
100 Medball Push Press Wall Ball
300 Medball Russian Twist
100 Medball Push Press Wall Ball
100 Medball Squat Clean
50 Chest to bar pull up (Banded or jumping)
For time.
14/10lb.
Baseline
30 Leg supported pull up
60 Medball Squat Clean
60 Medball Push Press Wall Ball
150 Medball Russian Twist
60 Medball Push Press Wall Ball
60 Medball Squat Clean
30 Leg supported pull up
For time.
10/6lb.
:20 max reps banded bicep curl
X 4 sets (Rest 1-2 minutes between sets)
*Alternate supinated and pronated grip each set.
