AC Strength & Conditioning
Warm Up
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1 – 100m Run
MIN 2 – :20 Step-ups then Max Box Jumps
MIN 3 – :20 Tuck Hold then Max Tuck Ups
MIN 4 – SA Ring Row – Rings Rows
MIN 5 – 100m Run
Skill
EMOM x 4 MINUTES
MIN 1* – :15 Active Hang + 3-5 Scap Press
Downs
MIN 2 – 5-7 Kip Swings
-Rest 2:00 b/t EMOMs
EMOM x 6 MINUTES
MIN 1 – :30 Pull-Ups
MIN 2 – :30 Toes to Bar
MIN 3 – :30 Box Jumps
*Athletes can drop between movements.
Workout
FOR TIME
800m Run
50 Box Jumps
30 Pull-Ups
30 Toes to Bar
400m Run
40 Box Jumps
20 Pull-Ups
20 Toes to Bar
200m Run
30 Box Jumps
10 Pull-Ups
10 Toes to Bar