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Friday December 7, 2018


Friday December 7, 2018


  1. General Warm-Up & Movement Skills (BW Squats, Jumping Jacks, Squat Jumps, High Knees, Butt Kicks x 10-15)
  2. Ground Based Core Activation (Cat Camels, Bird Dogs, Dead Bugs, Glute Bridges x 10)
  3. Upper Back Activation (Band Rows, Band Pull Aparts x 20)


Instruction: 10:00 (hand position on bars, bracing, how feet move, how to turn)


Strength: Farmer’s Walk – 3 progressively heavier runs using Farmer’s Handles (SB use Kettlebells)

Run 1 – Light weight for 200ft with a turn at 100ft (do not drop handles to turn around)

Run 2 – Moderate weight for 100ft with a turn at 50ft (do not drop handles to turn around)

Run 3 – Heavy weight for max distance

Optional Post Run 3 Grip Contest – face to face max handles hold (60 lbs/hand women, 100/hand men)



16:00 AMRAP

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row


Rx: 95/65, 115/80, 135/95, 155/105

Sc: Scale as needed increasing weight each round


**Coaches, use the HIIT clock option to time these rounds**

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