WARM-UP
2:00 Rowing (moderate pace)
(This will give athletes a rough idea of how long will 35/25 take)
10 Squat Therapy Reps (holding a 10-lb. plate out in front)
ROW
Focus: Test – Log Calories
CHEST-TO-BAR
Focus: “Kick-Hip-Pull-Push or Through” – Kipping vs. Butterfly
OVERHEAD SQUAT
Focus: Teaching the Overhead Squat – Layering in Points of Performance
WORKOUT OF THE DAY
“UNDERDOG”
For Time:
50 Double Unders, 20 Overhead Squats (135/95)
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Chest to Bar Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats (135/95)
Modification 1
For Time:
50 Double Unders, 20 Overhead Squats (95/65)
50 Double Unders, 35/25 Calorie Row
50 Double Unnders, 50 Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats (95/65)
Modification 2
For Time:
75 Single Unders, 20 Overhead Squats (45/35)
75 Single Unders, 35/25 Calorie Row
75 Single Unders, 50 Jumping Pull-ups
75 Single Unders, 35/25 Calorie Row
75 Single Unders, 20 Overhead Squats (45/35)
ACCESSORY
On the Minute x 10:
2 Box Squats
AT HOME
For Time:
50 Line Hops, 20 Single DB Overhead Squats (10 each arm)
50 Line Hops, 400m Run
50 Line Hops, 50 Single DB Bent Over Rows (25 on each arm)
50 Line Hops, 400m Run
50 Line Hops, 20 Single DB Overhead Squats (10 each arm)
EQUIPMENT-FREE
For Time:
50 Line Hops, 50 Air Squats
50 Line Hops, 400m Run
50 Line Hops, 50 V-ups
50 Line Hops, 400m Run
50 Line Hops, 50 Air Squats
