Medicine Ball Warm-up @ 30/20
5x Oblique Pass +
5x Chest Pass +
5x Oblique Pass, repeat for 60s
Then, immediately d0 7x Ball Slam/Burpees each player
3×5 Wall Squats
20x Balancing Figure 8 Swings
2×10 Jump Squat
3x15m Lunge + Bear Crawl
45s Work, 15s Transition:
Airdyne @ >350/250 watts or 90/80 RPMs
Battleropes (various patterns, keep the ropes moving for 45s)
Ski Erg @ sub 2:00/500m pace
Reverse Plank (feet on a 20″ box)
Burpee/Lateral Bar Hop
Dead Hang (every 10s perform 1x Pull-up if you can)
Rotate through for 40 minutes
Group Warm-up (5-8 minutes)
6×5 Keg Clean and Press @ 75/30#
Rest as needed between sets
15/10 Calories on the Rower +
30m Prowler Push
4 rounds, rest as needed between rounds
30m Team Tire Flip (1:1) +
20x Stubby Axle Push Jerks (each).
When one players breaks the other goes. Back and forth until you complete 20 reps each.
Today’s was the official introduction of the Keg Clean and Press. Everyone in this class is capable of lifting 75#. But a Keg is awkward, oversized, and full of water. Learning the proper technique is paramount.
I used the rower to create a little pre-fatiue before the Prowler work. Several people got nauseous.The blood travels to the legs quickly with the Prowler. One key is not to stop. Stopping causes you to lose momentum. Live in the burn and see it through to the end.