May 2014

Warm Up Dynamic Drills Hip and Front Rack Mobility 2 Rounds 10 Goblet Squats @ 30X1 10 Scap Push Ups Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 4-6 reps @ 21X1 – Rest 60 seconds A3: Plank on elbows x 45-60 seconds …

5.02.2014 Read More »

  Warm Up 3 minutes Jumprope  Then 2 Rounds 5 Inchworms 10 KBS 5 Box Jumps – Step Down Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 – Rest 45 seconds A3: Palloff Press x 30 seconds per – Rest 45 seconds …

5.01.2014 Read More »