Warm Up Outline (10-20min)

Rest

Foam Roll

Monostructural Movement

-15mins. Prowler Push

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-Therapy Squats 3×5

Core

-Rockers 3×10

-Prone Plank w/Lateral Steps 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training (perform each lift for speed)

-1 Arm KB Chest Press 8-10ea.x2-3ea.@50-65%

-Clapping Push Ups 8-10×5 (perform 1 set of clapping push ups following each set of KB Chest Press)

-1 Arm KB Row 8-10ea.x2-3ea.@50-65%

-Kipping Pull Ups 8-10×5 (perform 1 set of kipping/butterfly pull ups following each set of KB Row)

-Strict Press 8-10×2-3@50-65%

-Wall Ball Shots 8-10×5 (perform 1 set of wall ball shots following each set of Strict Press)

Conditioning

AMAP in 10 min. of:

-KB Swing

*Don’t get lazy and sacrifice technique/form for more reps*

Cool Down

-Static Stretching/Yoga

Construct an obstacle course if possible (ie: rope climbs, military crawl, ring swings, muscle up and overs, box jumps, prowler push, sled pull, run, row, etc. BE CREATIVE!)  Try and create 12-15 obstacles and complete the obstacle course 4-6 times giving yourself adequate time to recover between efforts.

Foam Roll

Monostructural Movement

-2mins OH KB Waiter Carry

-2mins KB Farmers Walk

-2mins of KB Walk in Rack Position

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-KB Swings 2x10ea.

-KB Woodchops 2x10ea.

-1 Arm KB Swing Snatch 2x10ea.

Core

-Flutter Kicks 3×30

-Plank 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training (perform each lift for speed)

-Front Squat 8-10×2-3@50-65%

-Tuck Jumps 8-10×3-5 (perform 1 set of tuck jumps following each set of front squats)

-RDL 8-10×2-3@50-65%

-Fast Skipping 8-10×10 (perform 1 set of fast skips following each set of RDL)

-Split Squat 8-10×2-3@50-65%

-Side Hop 8-10×6-8 (perform 1 set of side hop following each set of split squats)

Interval Training

Run 1600m, 800m, 400m, 800m, 1600m @1:1 work to rest ratio

Cool Down

-Static Stretching/Yoga

Hike 4-8 hours with 20-40lb. bag

Be smart and be safe!

Foam Roll

Monostructural Movement

-8 min. Single Under Jump Rope

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Leg Levers 3×15

-Body Bridge w/Plate 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Bench Press 2×8, 2×6, 3-5×4@90% w/o failure

-Med Ball Wall Chest Pass 3-5×5 (perform 1 set of med ball passes immediately following each set of bench press @ 90%)

-BOR 2×8, 2×6, 3-5×4@90% w/o failure

- Transverse Twist + Toss w/Med Ball 3-5×5 (perform 1 set of med ball toss immediately following each set of BOR @ 90%)

-Strict Press 2×8, 2×6, 3-5×4@90% w/o failure

-Shot Toss w/Med Ball against wall 3-5x5ea. arm (perform 1 set of shot toss immediately following each set of strict press @90%)

Metcon

20 min. AMRAP of:

400m run

5 muscle ups

10 KB swings

20 Back Extensions

Cool Down

-Static Stretching/Yoga

Foam Roll

Monostructural Movement

-15mins. Sled Drag in all directions (forward, backward, lateral, and single leg/single arm)

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-Therapy Squats 3×5

Core

-Rockers 3×10

-Prone Plank w/Lateral Steps 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Back Squat 2×8, 2×6, 3-5×4@90% w/o failure

-Bounding Box Jumps 3-5×5 boxes (perform 1 set of box jumps following each set of back squats @ 90%)

-Deadlift 2×8, 2×6, 3-5×4@90%

-Lateral Box Jumps 3-5x4ea. side (perform 1 set of lateral jumps following each set of deadlifts @ 90%)

-OH Squat 2×8, 2×6, 3-5×4@90%

-Skater Bounds 3-5x8ea. leg (perform 1 set of skater bounds following each set of OH squats @ 90%)

Metcon

30-25-20-15-10 reps for time of:

-Burpees

-Box Jumps 24” box

-Toes to bar

Cool Down

-Static Stretching/Yoga

Active Recovery Hike 1-3hours w/10-20lb. bag

Be smart and be safe!