Warm Up E

• Mobility A: Lat smash with Traction x 20 ea
• Mobility C: Three Way Shoulder x 10 ea
• Stability: TRX Mountain Climber x 20
• Dynamic Core: Hollow Rocks x 20
• Corrective Stretch: 2 min Squat hold
•    2 Rounds

Strength

• Power Clean + 1 front squat + 1 push press 10×1 @ 80% emom

Conditioning

With a partner

30 deadlifts

200 double unders

30 burpees

100 double unders

400 m med ball run

4 rounds

Warm Up D

• Mobility A: Hip Flexion with External Rotation x 1 min ea
• Mobility C: Super Couch Stretch x 1 min ea
• Stability A: Single Leg One Arm KB Row x 10 ea
• Stability B: Rear Foot Elevated Split Squat x 10 ea
• Dynamic Core: TRX Body Saw x 20
• Corrective Stretch: Frog Stretch Holds x 10
• 3 rounds

Conditioning

• 3-6-9-12-15-12-9-6-3
• TRX squat jumps
• Mb slams
• KB Thrusters

Finish w an 800m jog walk.

Warm Up B

• Mobility A: Upper Body Peanut Smash x 20 reps scrubbing
• Mobility B: Suprapatellar Ball Smash
• Stability A: 1 Leg KB RDL
• Stability B: TRX Hamstring Curl x 12 
• Dynamic Core: 1 Arm KB Sit Ups
• Corrective Stretch: Tall Kneeling Turns Posterior Load  
• 3 rounds or 20 min

Conditioning

• 20 double unders
• 15 KB Swings
• 10 see the lights
  • EMOTM 20
• Run 400m
• rest 1 min
• 3 rounds

Warm Up A

• Mobility A: Barbell Quad Smash x 20 ea
• Mobility B: Barbell Trap Smash x 20 ea
• Stability: RFT Band DB Goblet Squat
• Dynamic Core: TRX Pike x 15 (set straps at Knee)
• Corrective Stretch: Brettzel 2.02 rounds

Strength

• Back Squat 1×5 @ 50%
• 1×5 @ 60%
• 1×20 @ 75%
• Push Press 1×5 @ 50%
• 1×5 @ 60%
• 1×20 @ 75%

Conditioning

• 3 rounds
• 30 wall balls
• 20 burpees
• 10 box jumps

Warm Up E

• Mobility A: Lat smash with Traction x 20 ea
• Mobility C: Three Way Shoulder x 10 ea
• Stability: TRX Mountain Climber x 20
• Dynamic Core: Hollow Rocks x 20
• Corrective Stretch: 2 min Squat hold
•    2 Rounds

Strength

• Power Clean + 2 front squats 10×1 @ 80% emom

Conditioning

• EMOM x 20 min
• TRX Pike x 20
• Plank Row x 10 ea
• KB High pull x 30
• Bent Knee Hollow Rock Holds 45 sec

Warm Up D

• Mobility A: Hip Flexion with External Rotation x 1 min ea
• Mobility C: Super Couch Stretch x 1 min ea
• Stability A: Single Leg One Arm KB Row x 10 ea
• Stability B: Rear Foot Elevated Split Squat x 10 ea
• Dynamic Core: TRX Body Saw x 20
• Corrective Stretch: Frog Stretch Holds x 10
• 3 rounds

Conditioning

• 5 pull-ups
• 7 dB thrusters 45/20
• 9 slam balls
• 200 m run
• Rest 1 min
• Amrap 25 min

Warm Up C 15 min

• Mobility A: Hip Capsule Stretch x 1 min ea
• Mobility C: Shoulder Rotator Smash and Floss x 20 ea
• Stability: Banded Hip Extension Lunge x 20 ea
• Dynamic Core: Hanging Leg Raise x 15
• Corrective Stretch: Bird Dog Holds x 30 sec holds3 Rounds or 15 min whichever comes fist

Strength 25 min

• Deadlift 5×3 @ 85%
• Floor Press 5×3 @ 85%

Conditioning

 

Warm Up B

• Mobility A: Upper Body Peanut Smash x 20 reps scrubbing
• Mobility B: Suprapatellar Ball Smash
• Stability A: 1 Leg KB RDL
• Stability B: TRX Hamstring Curl x 12 
• Dynamic Core: 1 Arm KB Sit Ups
• Corrective Stretch: Tall Kneeling Turns Posterior Load
  • 3 rounds or 20 min

Conditioning

• 50-40-30-20-10
• Push Ups
• KB Swings
• Hanging Leg Raises.

Cool Down 400m run, 400m walk

Warm Up A

• Mobility A: Barbell Quad Smash x 20 ea
• Mobility B: Barbell Trap Smash x 20 ea
• Stability: RFT Band DB Goblet Squat
• Dynamic Core: TRX Pike x 15 (set straps at Knee)
• Corrective Stretch: Brettzel 2.0
  • 2 rounds

Strength

• Back Squat 5×3 @ 85%
• Push Press 5×3 @ 85%

Conditioning

• 10 rounds
• 20 double unders
• 15 squats
• 5 pull ups
• 100m sprint
• rest 30 sec

Warm Up D

• Mobility A: Hip Flexion with External Rotation x 1 min ea
• Mobility C: Super Couch Stretch x 1 min ea
• Stability A: Single Leg One Arm KB Row x 10 ea
• Stability B: Rear Foot Elevated Split Squat x 10 ea
• Dynamic Core: TRX Body Saw x 20
• Corrective Stretch: Frog Stretch Holds x 10

2 sets or 15 min

Conditioning

• 20 mb slams
• 20 see the lights
• 20 kb swings
• 20 lunge steps
• 5 rounds