Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“River Bound”
Complete as many Rounds/Reps as possible in 15:00 of
10 x Wall-balls (20/14lbs)
10 x Weighted GHD/ABMAT sit-ups (20/14lbs)
Suicide Sprint
15 x Reverse Wallballs (20/14lbs)
Suicide Sprint
3 x Muscle ups
Suicide Sprint
Post scores to comments.
250lbs x 3
River Bound 2rnds +1
Back squat 315 x 6
River Bound 2Rds + 10/10/sprint
180 x 5 Back Squat
River Bound Rounds: 2 plus 10/10/sprint
225# x 3
River Bound: 3 +37
Back Squat : 220 x 6 (Thanks to Billiam)!
River Bound : 3 Rounds Less Final Sprint ( 20#/ GHD/MU’s)
Back Squat 1+
100 5x, 110 5x, 130 x3, 170 x5, 190 x3, 210 x3
River Bound
2R + 10 WB, 10 GHD, 1 Sprint, 15 RWB, 1 Sprint