Warmup: Pair up, Partner 1 does 10 wall ball while partner 2 does suicide sprints between 3 cones 8ft apart (cone 1 to 2 to 1 to 3 to 1 to 2 to 1 to 3). Switch every time your partner is done 10 Wallball. Complete 3 sets each. (*Remember this is a warm up, move around 60-70% effort) Mobility: Overhead Rib Mobilization X 3 spots on each side
Health and Fitness
A. 0:15-0:45
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 S2OH
20 Kettlebell Swings
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups.
Classic:
A. 0:15-0:40
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (135/95 lbs)
20 Kettlebell Swings (55/35)
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups.
D. Mobility = Coaches choice