Warm Up Run 400m Dynamic Drills 2 Rounds 10 Wallslides 10 Face Pulls 10 T Push Ups Strength/Skill 4 Sets A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: Strict Dips (Rings or Stationary) x 6-10 reps @ 2010 – Rest 60 seconds A3: Box Jumps (Step Down) x 10 – Rest …
Warm Up Dynamic Drills 2 Rounds 5 Deck Squats 10 Dislocates 10 T Push Ups Strength/Skill A. 4 Sets A1: Push Press x 5-7 reps – Rest 45 seconds A2: Hollow Rocks x 20-30 seconds – Rest 45 seconds B. 4 Sets B1: Weighted Pull Up x 4-6 reps @ 21X1 OR 2-3 reps @ …
Warm Up Run 250m Dynamic Drills 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 A3: Nose to Wall Handstand Hold x 45 seconds OR 2-3 Wall Walks A4: Powell Raise x 8 …
Warm Up Row 300m Ankle and Hip Mobility 2 Rounds 10 Dislocates 10 OHS 5 Box Jumps Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 20X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per @ 3011 – Rest 60 seconds A3: Russian Twist x 20 – Rest 60 seconds MetCon …
Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds 3 TGU per 6 Ring Rows Workout of the Day 10 minutes @ 80% 3 TGU per (44/35) 6 Jump Squats 30 Double Unders Rest/Walk 5 minutes 10 minutes @ 80% 3 Wall Walks 6 Pull Ups OR Ring Rows 12 Calorie Row Rest/Walk 5 minutes …
Warm Up Jumprope 3 minutes Dynamic Drills 1 Length Walking Lunge w/ twist 1 Length Bear Crawl 1 Length Burpee Broad Jump Workout of the Day 5 sets A1: Single Leg RDL x 8-10 per @ 30X1 – Rest 90 seconds A2: Single Arm Press x 8-10 per @ 20X1 – Rest 90 seconds A3: …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds 5 Box Jumps/Step Down 10 KBS 10 T Push Ups Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Tall Box Jumps x 5 @ 13X1 A3: Side Bridge x 30 seconds per – Rest 90 seconds MetCon …
Warm Up 3 minutes Jumprope Then Dynamic Drills Strength/Skill 4 Sets for Quality Toes to Bar x 8-10 Pistols x 6-8 per L-Sit Tuck to Extension x 5-8 reps L-Sit Tuck to Extension: (extend the legs for 2-5 seconds, pull them in to tuck for 2-5 seconds and repeat) MetCon For total working time (Max Effort) …
Warm Up Dynamic Drills 2 Rounds 10 Wallslides 10 Scap Push Ups Run 250m Strength/Skill A: Press – Find 1RM For the press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – …
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill A. Take 20 minutes to build to a 2RM Deadlift @ 20X1 with PERFECT posture and mechanics MetCon Complete as many reps as possible in 5 minutes of: KB Snatch (53/35) -You may alternate sides however you like OR “Annie” Rounds …
