Warm-up Drills
I. Speed Rope x 3:00
II. 6:00 AMRAP of
1 x Rope Climb (5 x Pull-ups)
10 x Push-ups (CFGS)
15 x Squats
III. Mobility
Impact/Focus: Back Squat 3-3-3+
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)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps to comments.
“Training Wheels”
Complete as many rounds/reps as possible in 14:00 of
Run 200m
8 x Deadlift (225/155lbs)
10 x Ring Dips
12 x GHD/Abmat Sit-ups
Post scores to comments.
Back squat 3+ 335 x 3
Training wheels 3rds + 12
Round 2
Back squat 3+ 335 x 3
Training wheels I 3rds + run (315# DL)
225 x 5
Training Wheels
3 rnds (Type II)
Back Squat 85×6
“Training Wheels”
3 + run
85#/static/GHD
Back squat 3-3-3+ : 145-165-185 x 6
Training Wheels I: 3 Rounds + 200m/8/3RD’s – @ 155#
Back Squat 3-3-3+
100 5x, 110 5x, 130 3x, 155 3x, 175 3x, 200 6x
Training Wheels
3R +10
185 Sumo Deadlift, Static Dips, GHD Sit ups