Wednesday 9/26

Warm-up 5 Minute Slam Ball Flow- Switch movement every 30 seconds with time for transition as needed


Jumping Jacks

Slam Ball Dealifts

Groiners

Slam Ball Ground to Overheads

Air Squats

Slamball Lunges

Sampson Stretch Lunges

Slam Ball Front Squtas

Kipping Swings

Ball Slams

+

2 sets

5 Scap Pull-ups

5 Kipping Swings

5 Big Kip Swings

5 Kipping Pull-ups or ring rows Strength A.1: Barbell Back Rack Reverse Lunge Step (3x5/side) A.2: Dumbbell 1-arm Bent Over Row (3x8/side, tempo 3020) Unsupported A.3: Dumbbell External Rotation (3x10/side) side lying Metcon (AMRAP - Rounds and Reps) AMRAP 9

9 Pull ups

9 Box Jumps, 24/20


RX+ C2B Pull-ups,


rest 3 minutes Metcon (Time) 2 Rounds

100m Farmers Walk, 55/35 per hand

50 sit ups


RX+ 70/55 per hand Extra Work 1) Accessory

A.1 Rear delt flies x 15×2

A.2 Tricep ext. x 15×2


2)Gymnastics

A1. Feet elevated false grip ring rows x6-8 reps x 3 sets

A2. Weighted support hold x10 seconds + 4-6 bodyweight dips x 3 sets