Tuesday Warm-up 3 Rounds: 10 Prone Y Raise (with light weights or none) 10 Reverse Scapular Push-ups 30sec Bent Over Banded Row Isometric 10 Front Plank to Side Plank 5/side (hold 3-5sec/rep) [...]
Saturday Metcon (Time) In Teams of 2 For Time: 3,000m Row 300 Double unders 3 Mile Run Only 1 person works at a time. Break it up however you like. I suggest 250m on the row and 200m or 400m [...]
Friday Warm-up MOBILITY Foam Roll 1:00 PVC Around the Worlds 1:00 Alt Spiderman Lunges ACTIVATION 3 rounds not for time: 10 Scap Pulls 10 Box Step ups 10 Hang Power Cleans/Snatch 10 Strict Press [...]
Tuesday Fitness & Performance – Push/Pull (Weight) EMOM 20: 1) 5 Jerks (from the ground) 2) Pulling Skill (see below) Pick a weight for the jerks you can do for the entire 20:00. [...]