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WEDNESDAY 2/5

**WARM-UP**

GENERAL WARM UP
2 Min Bike (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches

5 BB Kang Squats

 

PRE WORKOUT PREP

25’ Heel Walking

25’ Toe Walking

25’ High Kicks

25’ Lunges

25’ High Knees

25’ Butt Kickers

From here, load BB to workout weight and have athletes do a quick set of:

200m Run
7 Front Squats

 

WORKOUT

STRENGTH

1-1-1-1-1 Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

WORKOUT

3 ROUNDS

FOR TIME

400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

———————————-

THURSDAY 2/6

**WARM-UP**

PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS
10 PVC Pass Through Lunges

10 Scap Pull Ups
10 Hanging Knee Raises

 

WORKOUT

AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under

(Score is Rounds + Reps)

FINISHER

3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)