Warm Up Run 400m Dynamic Drills Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Bear Crawl x 1 length Workout of the Day A. 3 Sets A1: OH Walking Lunge x 20 steps – Rest 60 seconds A2: Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds A3: […]
Warm Up Row 500m Dynamic Drills Then 2 Rounds Inchworm x 5 Squat to Stand x 5 Good Morning x 10 Workout of the Day A. Deadlift – 1RM 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
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. Snatch – Build to a “heavy” single in 12 minutes B. Complete as many rounds and reps as possible in 10 minutes of: Double Under x 30 Ground to Overhead
Warm Up Row 300m Dynamic Drills Then Seated Wallslide x 10 Dislocate x 10 T Push Up x 10 Workout of the Day A. Press – Find 1RM For the press, perform the following reps and percentages: * Set 1 – 60-65% of possible 1-RM x 3 reps * Set 2 – 70-75% of possible
Warm Up Jumprope 3 minutes Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – 1RM When building in the Front Squat, use the following reps and percentages: Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 2 reps @
Workout of the Day In teams of 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: HSPU x 5 (Strict if possible) CTB Pull Up x 7 Box Jump Over x 9 (24/20″) Run 150m Rest/Walk 5 minutes In teams of 3, alternate full rounds to complete
Warm Up Dynamic Drills Then, In teams of 3, work together to complete 2 rounds each of: Partner A – Row 200m Partner B – Scap Pull Up x 10 + Hang from bar for time remaining Partner C – Goblet Squat x 10 + Hold Bottom Position for time remaining Workout of the Day
Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 5 Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets) Hang Snatch + Snatch + OHS B. 4 Sets B1: Deadlift x 2-3 @ 21X1 – Rest 60 seconds
Thank you to all those who have served and to those that continue to do so. Happy Veterans Day!!! Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day A. Press @ 20X1 5,4,3,2,1 (Not a 1RM)
Warm Up Jumprope 3 minutes Dynamic Drills Workout of the Day EMOM for 12 Minutes O- 7 GTO (135/95) E- 7 Toes to Bar Rest/Walk Rest 4 Minutes EMOM for 12 Minutes O – 7 Power Cleans (135/95) E – 7 Burpee Box Jumps Rest/Walk 4 minutes EMOM for 12 Minutes O – 12/10 HR Push
