Hip Flexor Stretch (5 min)
+
“Hot Potato” (10 min)
Take a 4lb wall ball and circle athletes up in groups of 3-5. Start some music and have them toss the wall ball around like a hot potato. If someone drops the wall ball (or throws it in an uncatchable way) they will do 5 burpees OR when the coach randomly decides to stop the music, the athlete with the wall ball will do 5 burpees.
+
15 Air Squats
10 Ring Rows
10 Box Push-ups
x2
“Half Full”
Purple+:
24 Minute EMOM alt.
1: AMRAP Pull-ups
2: AMRAP Front Squats 95/65
3: AMRAP Hand Release Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat
Blue:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 75/55
3: AMRAP Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat
Orange:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 65/45
3: AMRAP Box Push-ups 20″/24″
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat
Yellow:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 55/35
3: AMRAP Box Push-ups 24″/30″
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat
White:
24 Minute EMOM alt.
1: 40s Ring Rows
2: 40s Goblet Squats 35/26
3: 40s Box Push-ups 30″/Wall Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat
There should be a constant filling and burning feeling as you go through this workout. Reps should be accumulated consistently throughout the minute, not just one quick unbroken set. Make sure to keep form tight and activate the correct muscles while performing the movement. The higher quality the movement the more we get out of every rep. Be careful on the first few rounds of push-ups as those tend to go quickly and suddenly.