Warm Up Row 300m Dynamic Drills Then Inchworms x 5 Good Mornings x 10 Russian KBS x 15 Workout of the Day A. 5 Sets A1: Snatch Grip RDL x 4-6 reps @ 30X1 – Rest 60 seconds A2: Ring Rows x 6-8 @ 20X1 – Rest 60 seconds A3: Double KB Front Racked Squat …
Warm Up Jumprope 3 minutes Dynamic Drills Then Wall Walk x 2 Alt. TGU x 4 Box Jump/Step Down x 6 Workout of the Day 10 minutes @ 85% of: HSPU x 5 OR Wall Walk x 2-3 reps Double Unders x 25 Row 150m Rest/Walk 5 minutes 10 minutes @ 85% of: Alt TGU …
Warm Up Run 400m Dynamic Drills Workout of the Day A. 4 Sets A1: Weighted Pull Up x 2 reps @ 20X1 OR 2-3 reps @ 40A1 – Rest 30 seconds A2: Rope Climb x 1-2 reps (legless if possible) – Rest 30 seconds A3: FLR on floor x 30 seconds – Rest 30 seconds …
Warm Up 1 Length Bear Crawl 1 Length Burpee Broad Jump 1 Length SLRDL Front Rack Mobility Then Box Jump/Step Down x 5 KBS x 10 Good Morning x 10 w/ PVC Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps A2: Double Unders x max …
Warm Up Jumprope 3 minutes Dynamic Drills Shoulder Mobility and Pec Minor Stretch Then Wallslides x 10 T Push Ups x 10 Supinated Ring Rows x 10 Workout of the Day A. 4 Sets A1: Press x 6-8 reps @ 20X1 – Rest 45 seconds A2: Chin Ups x max reps – Rest 45 seconds …
Warm Up Run 250m or Row 300m Dynamic Drills Then 1 Length Bear Crawl 1 Length Walking Lunge w’ pass through 1 Length Single Leg RDL Workout of the Day 8 minutes @ 85% of: KBS x 10 (53/35) Sit Ups x 10 Run 250m Rest/Walk 4 minutes 8 minutes @ 85% of: Pull Ups …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworms x 5 Good Mornings x 10 T Push Ups x 10 Workout of the Day A. 5 Sets A1: Snatch Grip RDL x 6-8 reps @ 30X1 – Rest 90 seconds A2: Seated SA KB Press x 6-8 reps per @ 20X1 – Rest …
Warm Up Run or Row 250m Dynamic Drills Shoulder Mobility and Pec Stretch Then 2 Rounds Scap Push Ups x 10 Ring Rows x 5 T Push Ups x 10 Workout of the Day A. 4 Sets A1: Press x 8-10 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps …
Warm Up Row 500m Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Progressions Workout of the Day A. 5 Sets A1: 1 Power Snatch + 3 OHS A2: Box Jump x 5 @ 13X1 A3: Side Bridge x 30-45 seconds per – Rest 60 seconds B. For …
Warm Up Row 300m or Run 250m Dynamic Drills Then Alt TGU x 6 Double Unders x 24 Workout of the Day 8 minutes @ 85% of: Deadlift x 5 @ (50-60% of 1RM) Double Unders x 25 Nose to Wall HS Hold x 30 seconds Rest/Walk 4 minutes 8 minutes @ 85% of: Step …
