2020/12/29

General Warm-Up
Warm-up
Plate Hop Sequence
1. In and outs.
2. Alternating feet side hops.
3. Alternating feet forward hops.
4. Single leg forward hops.
5. Both feet side hops.
6. Plank hand walk.
*Spend 0:20 at each movement and rest ~0:05-0:10 between movements. If no plates are available this series can be performed on the group with no plate.

2 Rounds
10 Lateral lunge walk steps
10 Squat therapy reps
0:45 Glute bridge march
0:45 Squat with hand reaches

Skill and Build Up
Warm-up
Squat Prep (~4:00)
20 Front rack "in and outs"
10 Front squats
10 Kang squats
10 Back squats
*Use an empty barbell

Toes to Bar Progression (3 Step) (~3:00)
10 Kip swings
5 Knees to elbows
5 Knees to elbows + kick + fast return

Build-up and Prep (~4:00)
5 Front squats
5 Toes to bar
5 Back squats
5 Sit-ups

Metcon
Metcon (Time)
For time
21 – 15 – 9
Front squat (95lbs/65lbs)
Toes to bar

Immediately into

30 – 20 – 10
Back squat (95lbs/65lbs)
Sit-ups

With Dumbbells
5 Rounds for time
10 Dumbbell front squats
10 Toes to bar or 15 V-ups
10 Dumbbell front squats
20 Sit-ups

Bodyweight Only
5 Rounds for time
20 Air squats
15 V-ups
20 Walking lunges
20 Sit-ups

Accessory Work
Warm-up
2 Rounds
15 Slow air squats
50 Band pull thoughs
0:45/0:45 Couch stretch

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