General Warm Up (3-9)
:20 Station Progressions
Box step ups
Air squat
Step-step burpee
MB box step ups
MB front squat
Reverse lunge to tuck jump
Box jump 20”
Jump-step burpee
MB Thruster
Box jump (full height)
Full Wall Ball
Full Burpees
Overhead Squat Option : Front squat
Set 1: 3 Overhead Squats @ 70%
Set 2: 3 Overhead Squats @ 75%
Set 3: 3 Overhead Squats @ 80%
Set 4: 3 Overhead Squats @ 80%
Set 5: 3 Overhead Squats @ 80%
3 Second Bottom Pause On All Reps
Every 2:30
WORKOUT
PREVENTATIVE MEDICINE
AMRAP 14:
60 Wallballs (20/14)
50 Box Jumps (24"/20")
40 Burpees
30 Medicine Ball Box Step-ups
20 Toes to Bar
Hold The Med-Ball Across The Chest
FOR THE COACH
Stimulus
Today’s score is rounds + reps. We’re looking to complete at least one full round within 14:00. With a shorter workout you’ll have plenty of time to teach the TTB today and allow athletes the opportunity to work on this skill.
Box Jumps | 3:00
Wallballs | 3:00
Burpees | 3:00-4:00
Step-ups | 2:00
Toes to Bar | 2:00
The one | Teaching Focus
Breathing
With today’s workout we want to bring our teaching focus to the athlete’s control of their breathing. With the wall balls, box jumps, and burpees at the start of this workout, the athlete can greatly improve performance by being mindful about their breathing.
In the wall ball | exhale as you throw and inhale while the ball is in the air.
In the box jumps | take one full breath between each
In box step ups | Find a rhythm of breathing that allows you to inhale as you step down and exhale as you step up
In the burpees | take one full breath between each rep
Modifications
Wall Balls
Reduce load
Reduce volume
Reduce height
Medball thruster
Medball squat
Box Jumps / Step ups
Reduce volume
Reduce height
Step ups
Burpees
Reduce volume
Elevated surface burpee
No push up burpee
TTB
Reduce volume
Single leg TTB
Toes to space/KTC
V-ups
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