General Warm Up (5-12)
Plank Race + 50′ Shuttle Run
*Could start with 25′ out and back shuttle and increase distance each time you go through everyone. Can also move KB’s zig zag so they have to move forwards and backward instead of just laterally.
Specific Warm Up (12-23)
DB:
5 Single Arm Deadlift (each side)
5 Single Arm Hang High Pull (each side)
5 Strict Press (each arm)
5 Push Press (each arm)
5 Hang Snatch (each arm)
6 Alternating DB Snatch
Box Jump Over:
10 Alternating Step Up
4 Box Jump (low height)
4 Box Jump Over (low height)
4 Box Jump Over (workout height)
Shuttle Run:
100’ Shuttle (down and back twice)
RXConditioning (25-50)
For time:
10 shuttle run
50 Alt. DB Snatch
10 shuttle run
50 Box jump over (24/20’)
10 shuttle run
100 Single arm push press
10 shuttle run
50 Box jump over (24/20’)
10 shuttle run
50 Alt. DB snatch
*shuttle run is out and back! 25ft. Out and 25ft. Back.
Goal: Sub 20:00
Cap: 25:00
RX+: 70/50lb.
RX: 50/35lb.
Intermediate: 35/20lb., 20’
Baseline: 20/15lb., 5 shuttle runs each run, custom box height for jump overs
(50-60)
50 Russian Twist (L+R =1, add weight if they would like)
50 Side Plank Hip Taps (Right)
50 Side Plank Hip Taps (Left)
50 Russian Twist (L+R =1)
(0-5)
Today’s team workout is with you and a partner. There is an RX+ option for those who are looking to sling some bigger weights. Today the stimulus demands that each athlete complete the runs built in for the workout. This work may not be split up and each team cannot advance to the next movement without both partners being done with the run. For all DB movements and box jumps, the athletes can split this work however and whenever they decide.