0:00 - 10:00

10:00 - 15:00

Front Rack Stretch – 1:00
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 10 Repetitions
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

15:00- 35:00

Box Jumps
Focus Point:

Full Extension
Coming off the thrusters, the legs will be little more fatigued heading into the box jumps. Reaching full extension with the hips as well as using the arms for momentum will make this reps more consistent and manageable. The more extension here, the higher we can catch these on the landing. What often happens when fatigued on box jumps is athletes bring the knees up without fully extending the hips, landing lower in a squat. Catching high will help save the legs for the remainder of the workout.

Movement Prep:
10 seconds low hops
10 seconds high hops
3 Step Ups/Step Downs (each leg)
3 Jump Ups/Step Down
3 Box Jumps

Row
Focus Point:

11 O’Clock Lean Back
An exaggerated lean back at the finish often means that shoulders are diving back too far too early, resulting in a loss of power. Thinking of the torso and hands on a clock, the lean should be subtle, finishing at about 11 o’clock. We are rowing with feet on top of the straps in movement prep to drill this pattern in. If athletes lean any further past 11 o’clock , they will quite literally fall off the seat. Putting the emphasis into the front half of the row will minimize lean and maximize power.

Movement Prep:
30 seconds row (feet on top of straps)
30 seconds row (feet strapped in)

Toes to Bar
Focus Point:

Find Hollow and Arch
The better athletes can find tight hollow and arch positions today on the toes to bar, the more powerful and consistent these reps will be. The arch is typically the harder position to find, with the chest through and heels back with feet tight. Getting to this position creates more tension and better rhythm. Holding these positions of the floor before heading to the bar.

Movement Prep:
:20 seconds Hollow Hold
:20 seconds Arch Hold

followed by…

5 Scap Pull-ups
5 Kip Swings
5 Knees to Chest
5 Toes to Bar

Thrusters
Focus Point:

Squeeze and Breathe
Similar to the Box Jumps

35:00 - 60:00