Warm Up Run or Row 300m Dynamic Drills Then Dislocate x 10 T Push Up x 10 KBS x 10 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 45 seconds A2: Hollow Rocks/Hold x 30-40 seconds – Rest 45 seconds A3: Spiderman Lunge x 45 seconds per – […]
Warm Up Jumprope 3 minutes Then 2 rounds Inchworm x 5 Squat to Stand x 10 KBS x 15 Workout of the Day A. 4 Sets A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds A2: FLR on floor x 45-60 seconds – Rest 90 seconds B. 10 minutes @ 85% of: Farmers
Warm Up Group Dynamic Drills Then, in teams of 3, complete 2 Rounds each of: Partner A – Run or Row 250m (Perform 1 of each) Partner B – Hang from Pull Up Bar (cycle between a dead hang and an scap active position) Partner C – Hold bottom of Goblet Squat (Moderate Weight) Workout
Warm Up Row 500m or Run 400m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds A2: Seated SA Press x 6-8 per @ 20X1 – Rest 60
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 14 minutes: Hang Snatch (Mid Thigh) + Snatch B. 3 Sets B1: Deadlift x 8-10 @ 30X1 – Rest 60 seconds B2: Hold
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. 4 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: TGU x 2 per side Scap Pull Up x 4 Box Jump/Step Down x 6 Double Under x 24 Workout of the Day EMOM for 15 minutes, perform the following: Minute 1 – Row 150m Minute 2 – Double Under x 20-30 +
Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Pull Up x 5 Goblet Squat x 10 @ 20X1 Single leg Jumprope x 20 per Workout of the Day A. 4 Sets A1: Front Squat x 6-8 reps @ 20×1 – Rest 90 seconds (exceed weight used
Workout of the Day In teams of three, partners will alternate full rounds to complete a total of 10 each of: Ground to Overhead x 3 (135/95) Pull Up x 6 (CTB if possible) OR Muscle Up x 3 Push Up x 9 OR Strict HSPU x 5 Run or Row 150m
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Alt TGU x 4 Wall Walk x 2 Workout of the Day A. Alt TGU x 30 (stay smooth and steady) B. 3 Sets B1: Wtd. Step up x 8-10 per – Rest 60 seconds B2: HSPU (strict if possible) or Ring PU x 8-10
