Warm Up Run 400m or Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 10 @ 2111 Workout of the Day A. 5 Sets Front Squat x 5,4,3,2,1 (Not a 1RM) -Rest 2 minutes between. B. 4 Sets B1: Weighted Pull Up x 2-3 […]
Workout of the Day In teams of 3, complete 5 rounds each for time of: Row 500 Meters or Run 400m Barbell Complex x 5 reps (135/95lbs – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press) – aim to finish all of these reps in 90 seconds. Burpee
Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 3 minutes B. Every 2 minutes, for 6 minutes (3 sets): Front Rack Walking Lunge x 20 steps @ 20X0 C. Complete as many rounds and reps as possible in 5 minutes of: Double
Warm Up Dynamic Drills Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 Run/Row 250m Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets) Hang Snatch + Snatch B. 4 Sets B1: Deadlift x 3-4 @ 21X1 – Rest 60 seconds B2: Strict HSPU x max reps
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Supinated Ring Row x 5 @ 2111 Workout of the Day A. 5 Sets A1: Front Squat x 3-4 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x 8-10 @ 2111 – Rest
Warm Up Row or Run 250m Group Dynamic Drills Then 2 Rounds of: Hang from Pull Up Bar x 30 seconds (Hip touches if possible) Inchworm x 5 Single leg Jumprope x 30 seconds per Workout of the Day A. 4 Sets A1: Weighted Pull-Up x 2-3 reps @ 21X0 – Rest 45 seconds A2:
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Dislocates x 10 Seated Wall Slide x 10 T Push Up x 10 Workout of the Day A. 5 Sets A1: Press x 3-4 @ 20X1 – Rest 45-60 seconds A2: KBS x 15-20 Unbroken – Rest 45-60 seconds A3: Side Bridge x 30-45
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Alt Step Up x 10 Workout of the Day A. 4 Sets for Quality Rope Climb x 2-3 Nose to Wall HS Hold x 45-60 seconds Alt Pistol x 8-10 Double Under x 30-50
Warm Up Run 250m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 5 Goat Bagger x 5 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Deadlift x 4-6 @ 21×1 – Rest 45 seconds A2: Box Jump/Step Down x 1.1.1.1.1 – Rest 2-3 seconds between jumps –
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60-90 seconds A2: Side Bridge x 30-45 per – Rest 60-90 seconds B. 4 Sets B1: Weighted Pull-Up x 2-3 reps @ 21X0 – Rest 45-60
