Warm Up Dynamic Drills Ankle and Hip Mobility Then in teams of 3, partners will alternate every 20 seconds and row for calories for 5 minutes. During the your rest interval continue to mobilize your ankles and hips. Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 2010 – Rest 60 …
Warm Up Jumprope 3 minutes Dynamic Drills Front Rack Mobility Then Box Jump/Step Down x 5 KBS x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Power Clean & Jerk x 2.2.2 – Rest 10 seconds between Touch and Go doubles A2: Double Under x max reps in 30 …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Ring Row x 10 @ 2010 T Push Up x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: CGBP x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 3-4 reps @ 2010 – Rest …
Warm Up Run or Row 200m Dynamic Drills Then 2 Rounds Scap Pull Up x 5 T Push Up x 10 Box Jump/Step Down x 5 Workout of the Day 12 minutes @ 80% of: Strict Pull Up x 5 HR Push Up x 7 Run or Row 200m Rest/Walk 5 minutes 10 minutes @ …
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Dislocates x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 8-10 per …
Warm Up Jumprope 3 minutes Dynamic Drills Then Inchworm x 5 Good Morning x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunge x 10-12 – Rest 60 seconds A2: Wall Walk x 3-4 reps – Rest 60 seconds A3: Russian Twist x 20 B. …
Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Box Jump x 5 @ 13X1 – Rest 45 seconds A3: Prone …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Scap Pull Up x 10 Push Up x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 reps @ 31X1 – Rest 60 seconds A2: Chin Up x max reps – Rest 60 seconds B. 3 Rounds for time …
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Alt TGU x 4 Russian KBS x 8 Double Unders x 20 Workout of the Day 10 minutes @ 85% of: Alt TGU x 4 FLR x 30 seconds Row 15 Strokes – Moderate effort Rest/Walk 5 minutes 10 minutes @ 85% of: KB …
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 T Push Up x 10 Good Morning x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 3010 – Rest …
