Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Box Jump/Step Down x 5 Goblet Squat x 10 @ 32X1 Good Morning x 10 Workout of the Day A. Back Squat – Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 55-60% *Set 2 – 5 reps @ 65-70% …
Warm Up In teams of 3, complete 2 sets each of: Partner A – Row 200m Partner B – Deadhang from Pull Up Bar Partner C – FLR on floor Alternate when the rowing partner has completed the 200m. Group Snatch Instruction Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets) …
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length SA KBS x 10 (5 per) Scap Pull Up x 5 Workout of the Day A. 3 Sets A1: Weighted Step Up x 6 per – Rest 45-60 seconds A2: Weighted Pull Up x 4-6 @ 21X1 – Rest 45-60 …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 Push Press x 10 (45/35) Workout of the Day A. Every 2 minutes, for 12 minutes (6 Sets) – Split Jerk x 2 – hold the receiving position for 1-2 seconds before recovering. B. 3 Sets B1: …
Warm Up Row 300m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 5 Box Jump/Step Down x 5 Good Morning x 5 Workout of the Day A. Power Clean – Take 10 minutes to build to a heavy single. B. EMOM for 10 Odd – Power Clean x 5 @ 65-70% of …
