WARM UP / MOBILITY
Dynamic shoulder warm-up circles
2 rounds:
10 Ball Slams
3 Wall Walks
8 x “ATYT” with light plates
2 rounds:
10 Ball Slams
3 Wall Walks
8 x “ATYT” with light plates
Shoulder Press X 5
Warm-up press to 70-75% of 1RM and perform 4-5 working sets of 5 reps. Use the same weight on all working sets.
– Rest 2 min between sets
– 15 min total
– Rest 2 min between sets
– 15 min total
Working For The Weekend
Complete 3 rounds for time:
Row 500m
20 Push Press (115/75)
100 Double unders (Scale to 90s – 2min max)
20 Hand release push-ups
– Rest exactly 2 min between rounds –
—
– Subtract the 4 min rest + possible stagger from total working time.
– Newer athletes, scale weight as needed and PP and PU reps down to 12-15 each round.
Row 500m
20 Push Press (115/75)
100 Double unders (Scale to 90s – 2min max)
20 Hand release push-ups
– Rest exactly 2 min between rounds –
—
– Subtract the 4 min rest + possible stagger from total working time.
– Newer athletes, scale weight as needed and PP and PU reps down to 12-15 each round.
Complete 3 sets of:
10-15 x GHD Sit-ups
20 x Grasshoppers (10/side)
30 x Russian twist (Plate / KB / Ball) (15/side)
– Complete the 3 movements back to back with little rest, then rest 2 min rest between sets.
10-15 x GHD Sit-ups
20 x Grasshoppers (10/side)
30 x Russian twist (Plate / KB / Ball) (15/side)
– Complete the 3 movements back to back with little rest, then rest 2 min rest between sets.
