Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Box Jump/Step Down x 5 Goblet Squat x 10 @ 31X1 Scap Push Up x 10 Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 60-65% *Set 2 – 3 reps […]
Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Wallball x 50 KBS x 40 Pull Up x 30 Burpee x 20 GTO x 10 (135/95) Row 500m (combined) or Run 400m together –-teams can split
Warm Up Row 300m Dynamic Drills Ankle and Front Rack Mobility Then Squat to Stand x 0 Good Morning x 10 Thruster x 10 (45/35) Workout of the Day A. Thruster – Take 12 minutes to build to a “moderate” single from the floor. B. Against a 15 min. clock: From 0-10:00 – Complete as many
Warm Up Squat to Stand x 5 Dislocate x 10 OHS x 15 Bear Crawl x 1 length Workout of the Day A. 3 Sets A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds A2: Single Leg Bounding x 1 length per – Rest 45-60 seconds B. 5 Sets Snatch + OHS x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 Dislocate x 10 Ring Row x 5 @ 2111 (work on false grip) Workout of the Day A. 4 Sets A1: Weighted Pull Up (Rings or Bar) x 1-2 – Rest 45 seconds A2: Strict Pull Up x max
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 Dislocate x 10 Ring Row x 5 @ 2111 (work on false grip) Workout of the Day A. 4 Sets A1: Weighted Pull Up (Rings or Bar) x 1-2 – Rest 45 seconds A2: Strict Pull Up x max
Warm Up Dynamic Drills Then 2 Rounds of: Wall Walk x 2 Alt TGU x 4 Burpee Broad Jump x 1 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: Push Jerk
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
