1.] General Warm Up

[400m] Run

1 Round of

[10] Walking Quad Stretch

[10] Walking Knee Hugs

[10] Walking Figure 4 Stretch

[10] Spiderman Crawl Stretch

[10] Inch Worm w/ Upward & Downward Dog

1 round of Agility Ladder drills:

[10]  2 Per Box (fwd/bck)

[10] Lateral 2 Per Box (right/left)

[10] Diagonal 2 Per Box (fwd/bck)

2.] Technique Warm Up

1 Round of:

Body-weight

3.] Strength/Power

6-4-2-1-2-4-6 Reps of:

Strict Pull Ups

[10] Weighted Step Ups (heavy, per leg)

-Rest as needed b/w rounds.

4.] Work Capacity

4 Rounds for Time of:

[12] Snatches

[16] Ring Dips

[20] Broad Jumps

5.] Finisher

20, 16, 12 Reps of:

GHD Back Extensions

GHD Sit Ups

-Rest no more than 30 sec b/w rounds.

5.] Cool-down 

5-10 minutes of:

Static Stretching

1.] General Warm Up

[200] Single Unders

1 Round of

[10] Walking Quad Stretch

[10] Walking Knee Hugs

[10] Walking Figure 4 Stretch

[10] Spiderman Crawl Stretch

[10] Inch Worm w/ Upward & Downward Dog

1 round of Agility Ladder drills:

[10]  2 Per Box (fwd/bck)

[10] Lateral 2 Per Box (right/left)

[10] Diagonal 2 Per Box (fwd/bck)

2.] Technique Warm Up

1 Round of:

Power

3.] Strength/Power

3-3-3-3-3-3 Reps of:

Bench Press

[6] Deck Squats with Vertical Jump

-Rest as needed b/w rounds.

4.] Work Capacity

20, 16, 12 reps for time of:

Overhead Squats

Burpees

5.] Finisher

5 rounds of:

[10] Knees to Elbows

[10] Jackknife Sit Ups

-Rest no more than 30 sec b/w rounds.

5.] Cool-down 

5-10 minutes of:

Static Stretching

1.] General Warm Up

[500m] C2 Rower

1 Round of

[10] Walking Quad Stretch

[10] Walking Knee Hugs

[10] Walking Figure 4 Stretch

[10] Spiderman Crawl Stretch

[10] Inch Worm w/ Upward & Downward Dog

1 round of Agility Ladder drills:

[10]  2 Per Box (fwd/bck)

[10] Lateral 2 Per Box (right/left)

[10] Diagonal 2 Per Box (fwd/bck)

2.] Technique Warm Up

1 Round of:

Clean Warm Up

3.] Strength/Power

3-3-3-3-3-3 Reps of:

Hang Power Cleans

[10] Slam Balls

4.] Work Capacity

For Time:

[1/2 mile] Run

[50] Pull Ups

[75] Push Ups

[100] Squats

[1/2 mile] Run

5.] Finisher

Double Tabata Interval of:

KB Pullover Knees to Chest

KB Bottoms Up Plank

-With a running clock perform max reps of PKTC in 20 sec, rest 10 sec, hold BUP for 20 sec, rest 10 sec then repeat. Perform 8 intervals of each movement for a total time of 8 minutes.

5.] Cool-down 

5-10 minutes of:

Static Stretching

1.] General Warm Up

[400m] Run

1 round of:

[10] Walking Lunges (fwd)

[10] Walking Lunges (bck)

[20yds] Butt Kicks (fwd)

[20yds] Butt Kicks (bck)

[20yds] High Knees (fwd)

[20yds] High Knees (bck)

[20yds] Carioca (right)

[20yds] Carioca (left)

[20yds] Beast Crawl (fwd)

[20yds] Beast Crawl (bck)

[20yds] Lateral Ape Crawl (right)

[20yds] Lateral Ape Crawl (left)

[10] Burpee Broad Jumps

[20yd] Shuttle Sprint (fwd/bck)

[20yd] Shuttle Sprint (lateral)

2.] Mobility

1 rounds, 10 reps per direction of:

Head Circles

Shoulder Circles

Arm Circles

Elbow Circles

Wrist Circles

Hip Circles

Knee Circles

Ankle Circles

3.] Strength/Power

10 minutes practicing:

Handstands

4.] Work Capacity

20, 16, 12 reps for time of:

Box Jumps

C2 Rower (cals) or Sumo Deadlift High Pulls

Push Ups (hand release)

5.] Finisher

2-3 rounds of:

[30 sec] Ring Plank

[30 sec] Ring Support

[30 sec] Hanging L-Sit/Tuck Sit

-Rest 60 sec b/w rounds.

5.] Cool-down 

5-10 minutes of:

Static Stretching

1.] General Warm Up

3 rounds of:

[30 sec] Single Unders

[30 sec] Double Unders

[30 sec] Single Unders

[30 sec] High Knee Sprint

-Rest 60 sec b/w rounds

2.] Strength/Power

4 rounds of:

[8] Horizontal Ring Rows

[60yds] Lateral Ape Crawls (2 gym lengths)

-Perform RR’s immediately after LAC’s then rest 60 sec.

3.] Work Capacity

Maximum rounds in 8 minutes of:

[2,4,6,8...] Squat Thrusters

[2,4,6,8...] Overhead Swings

-In round one perform 2 reps of each movement, in round two perform 4 reps of each movement, round three 6 reps and so on until the 8 minute time limit expires. 

4.] Finisher

5 rounds of:

[200m] Sprint

-Rest time should be equal to work time.

5.] Cool-down 

5-10 minutes of:

Static Stretching