GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Glute/Hamstring/Quad Circuit
1a) X-Band Walk x 10 ea
1b) Banded Goodmonring x 15
1c) Terminal Knee Extensions x 15 ea
x 2 Rounds
1a) X-Band Walk x 10 ea
1b) Banded Goodmonring x 15
1c) Terminal Knee Extensions x 15 ea
x 2 Rounds
WARM UP
0-10 minutes
3 Rounds
10 KBS
10 KB Goblet Squat
10 KB Single RDL (5 each)
STRENGTH/SKILL
10-30 minutes
Zercher Box Squat (1RM)
* take 6-8 sets to build to a 1RM
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
Ascending Reps in 9:00:
1 Power Clean (135/95)(95/65)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
1 Power Clean (135/95)(95/65)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
ACCESSORY
Banded Low to High woodchops: 3 x 10 ea.
Banded Leg Curls x 50 each leg (heavier band)
Banded Leg Curls x 50 each leg (heavier band)