Partner Ladders
Partners complete a Ralph McGill Run between each ladder
Complete the following in an I go, you go fashion using the following rep scheme:
1-6-1
-Box Jumps
-Band Front Raise to Side Raise = 1 rep
-KB Bent Over Rows (complete ladder up to 6 and back down on 1 side,
10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.
Mobility between sets:
Squats – Froggers, :30 Pigeon hold per side,
Groups of 3 with 1 person rowing, 1 person doing single/double jump rope AMRAP, 1 person doing jungle gym AMRAP. 30s transition/rest between stations.
Rowing: Focus is on stroke rate. Start rowing at a high stroke rate (26–30 SPM) and pay attention to your 500m pace.
Mama Said Knock You Out (re-assessment from 4/18)
12-Min EMOM [(e)mama said you knockout out] style assessed workout.
12-min continuously running clock.
Every minute will begin with burpees followed by the prescribed exercise for the remainder of the minute.
Newbie Day 1: Teach bracing and record plank (2 Min Max)
Teach Hollow Hold and check progression level.
Teach Pushup, Squat, TRX Row
Teach jump rope efficiency and introduce double unders (if time permits)
Baseline Assessment Workout:
Mailbox Run (jump rope sub,
10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.
Mobility between sets:
Squats – 10 froggers, :30 Pigeon hold per side,
The Running Man (assessed)
3 rounds:
800m Run (lap around TFL)
10 Pullups (R – unassisted, W – JG Pullups, B – JG Rows)
20 Burpees
20 1-Arm KB Thrusters (10/side) (R –
Row + AMRAP + Descend the Ladder
Groups of 3 with 1 person rowing, 1 person doing AMRAP, 1 person doing DL/Pushup descending ladder.
Teammate 1:
Round 1. 4 minute piece (aiming for 1000 meters)
Round 2.
Mama Said Knock You Out (assessed)
12-Min EMOM – 12-min continuously running clock.
Every minute will begin with burpees followed by the prescribed exercise for the remainder of the minute. Count total reps performed of the prescribed exercises (DO NOT COUNT BURPEES) over the 12 min.
