Dynamic warm-up, then 4 rds of: 100′ walking lunges 10 supine pull-ups 15 V-ups 20 KB Russian swings (72#) Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round) MetCon: 4 rds of 400m […]
Tag Archives: rows
Dynamic warm-up, then 3 rds of: 100′ bear crawl (50′ down and back) 20 Single leg deadlifts (62# KB) 15 Russian KB swings (62#) 10 Burpee box jumps (24″) Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8 MetCon: complete reps of 10, 9, 8…1 of SDLHP’s (72# KB) Standing broad jumps Oly-bar rows […]
ROM Drills, then Dynamic Warm-up followed by: 4 rds of: 10 Barbell lat punches (5 each side, bar + 70#) 10 Supine TRX Rows 10 Hand-release push-ups 10 Heels-to-butt leg curls with heels on med-ball Strength: DB fly’s 8-8-8-8, superset with plank holds 1:00, 1:00, 1:00, 1:00 MetCon: 3 rds of 10 step fwd/back […]
ROM Drills Warm up with 3 rds of: 0:45 seconds of jump rope, rest 0:15 0:45 secs of wall sit, rest 0:15 0:45 secs of Russian swings, rest 0:15 Strength: Lateral Raises 8-8-8-8 Goblet squats 10-10-10-10 Single Arm DB Rows 10-10-10-10 (each side) MetCon: 100m suitcase carry (50# DB) – right side 10 […]
ROM Drills Warm-up: Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of 100′ bear crawls 8 barbell rows 10 box jump-overs (24″ box), then finish with 150 double-unders Strength: Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set. Superset each with […]