General Warm Up (5-12)
:20 on/ :10 off x 8-10 rounds
8 rounds = 4 minutes long, 10 rounds= 5 minutes. Pick 3-5 movements and just repeat for 4-5 minutes
Specific Warm Up (12-30)
Wallball:
5 Wallball Front Squat
5 Tempo Wallball (pause :02 in bottom each rep)
5 Normal Wallball
T2b:
:10 Active Hang + 10 Scap Pullups + :10 Active Hang
5 Kips, stop, 5 Kips (show body control)
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar (or option)
Power Clean:
From Midshin:
3 Jump and Shrug
3 Elbows High and Outisde
3 Muscle Cleans
3 Clean Drops
3 High Hang Power Cleans (bar in pockets)
3 Hang Power Cleans (above knee)
3 Hang Power Cleans (below knee)
3 Power Cleans (midshin)
build to workout load
RXConditioning (32-50)
50 Wall balls (20/14lb.) (10/9ft.)
25 Toes to bar
15 Power Clean (205/135lb.)
35 Wall balls (20/14lb.) (10/9ft.)
25 Toes to bar
10 Power cleans
20 Wall balls
25 Toes to bar
5 Power cleans
Goal: Sub 15 minutes
Cap: 18 minutes
Intermediate:
50 Wall balls (14/10lb.) (10/9ft.)
15 Toes to bar
15 Power Clean (155/105lb.)
35 Wall balls
15 Toes to bar
10 Power cleans
20 Wall balls
15 Toes to bar
5 Power cleans
**Or change 25 toes to bar to 25 hanging leg raises.
Baseline:
25 Wall balls (10/6lb.) (custom height)
25 Lying toes to rig
15 Power Clean (35/15lb.)
20 Wall balls (20/14lb.) (10/9ft.)
25 Lying toes to rig
10 Power cleans
15 Wall balls
25 Lying toes to rig
5 Power cleans
*Can take cleans from just below knee for empty barbell.
(54-60)
Cool down stretch
Progression #1:
OR
Progression #2:
(0-5)
Today we have fun with strength training during the conditioning! These workouts are often challenging to nail down correctly with how to scale or load select. The goal isn’t to start with something too hard then take weight off as the workout goes on. In fact this should be something we only make the mistake of a handful of times, ever. The goal is to challenge ourselves with the weight we pick, but continue to prioritize quality movement and be able to do singles with only a few seconds of rest between each rep. As you work through the primer/warm up reps today, be consciously thinking about what weight you may consider to load to the bar. It shouldn’t be heavier than 75-80% of your 1rm for most athletes.