Warm Up Run 400m Dynamic Drills Then 2 Rounds of Cindy Pull Ups x 5 Push Ups x 10 Squats x 15 Workout of the Day For time: 5 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 400m 3 Rounds of Cindy Run 400m 2 Rounds of Cindy Run 400m 1 Roun of …
Warm Up Row 250m Dynamic Drills 2 Rounds Lying External Rotations x 8-10 per @ 2011 Wallslides x 10 T Push Ups x 10 Workout of the Day A. 5-6 sets A1: CGBP x 5,4,3,2,1 @ 20X1 (Build to a 1RM) A2: Glute Activation in rest between sets (Your coach will help you) Suggested percentages …
Warm Up Jumprope 3 minutes Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Instruction Workout of the Day A. 4 Sets A1: Power Snatch x 5 (Work on touch and go reps here) A2: Double Unders x max reps in 30 seconds A3: Hollow Hold x 20-30 …
Warm Up Run 400m 2 Rounds Inchworms x 5 Good Mornings x 10 Russian KBS x 10 Workout of the Day A. A1: Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE Use the following rep schemes and percentages for the deadlift: Set 1 – 5 reps @ 50% of …
8.25.2014 Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Rows x 10 @ 2011 Scap Push Ups x 10 Workout of the Day A. A1: Front Squat x 5,4,3,2,1 – Build to a 1RM in 12 minutes A2: Side Bridge x 30 …
Warm Up Row or Run 250m Dynamic Drills Shoulder Mobility/Pec Stretch Then Ring Rows x 10 T Push Ups x 10 Thruster x 10 (45/35) Workout of the Day A. 4 Sets A1: CGBP x 3 reps @ 20X1 – Rest 45 seconds A2: Ring Rows x 6-8 @ 2010 (Get as horizontal as possible) …
Warm Up Jumprope 3 minutes 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Instruction Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 Rest 5 seconds betwen reps A2: Double Unders x max reps in 30 seconds – Rest 60 seconds A3: Strict Toes to …
8.20.2014 Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip and Front Rack Mobility Then Scap Pull Ups x 10 Scap Push Ups x 10 Goblet Squats x 10 @ 20X1 Workout of the Day A. A1: Front Squat x 3RM @ 20X1 (Bulid to today’s max in 12 minutes) A2: Plank on Elbows x …
Warm Up Run 400m Dynamic Drills 2 Rounds Box Jump/Step Down x 5 Scap Push Up x 10 Scap Pull Up x 5 -Scap Pull Up is going from dead hang to hollow and lat active. Workout of the Day In teams of 4, complete as many reps as possible in 30 minutes of: Run …
Warm Up Row 300m Dynamic Drills Then 2 Rounds Inchworms x 5 Good Mornings x 10 T Push Ups x 10 Strength/Skill 4 Sets A1: Deadlift x 3 reps @ 20X1 – Rest 60 seconds A2: HSPU x max reps OR Ring Push Ups x max reps @ 1010 – Rest 60 seconds MetCon Complete …
