Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets Power Snatch + OHS @ 32X1 B. 3 Sets B1: Deadlift x 8-10 @ 30X1 – Rest 90 seconds B2: FLR x […]
Warm Up Dynamic Drills Then 2 Rounds of: Ring Row x 10 (False Grip if possible) Push Press x 10 (45/35) KBS x 10 Workout of the Day A. 4 Sets A1: Press x 8-10 @ 20X1 – Rest 60-90 seconds A2: Hollow Rocks/Hold x 30-40 seconds – Rest 60-90 seconds B. 3 Sets B1:
Warm Up Run or Row 250m Dynamic Drills Then Wall Walk x 4 Ring Row x 8 Alt. Step Up x 12 Workout of the Day 10 minutes @ 85% of: CTB Pull Up x 5 OR Muscle Up x 3 Double Unders x 20 Run 150m Rest/Walk 5 minutes 10 minutes @ 85% of:
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Scap Pull Up x 10 Box Jump/Step Down x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: Weighted Chin Up x 3-4 @
ANNOUNCEMENT: The downtown location will be closed this weekend for the Training Think Tank athlete camp. We will have our Saturday classes at 9 and 10am at the Midtown location. We will have open gym on Sunday at 12 to 2 at the Midtown location. Also, our friends at Faction Strength & Conditioning are hosting
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Box Jump/Step Down x 5 Ring Support Hold x 20 seconds Workout of the Day A. 4 Sets for Quality Rope Climb x 2-3 (legless if possible) OR Muscle Up x 4-6 (strict if possible) Dips (Rings or Bar) x
Warm Up Dynamic Drills Then, In teams of 3, complete 2 Rounds each of: Partner A – Row or Run 250m Partner B – Hang on Pull Up Bar Partner C – FLR on floor Rotate to the next station when your partner completes the 250m Run/Row. Workout of the Day A. 3 Sets A1:
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets A1: Hang Power Snatch x 1.1.1.1 – Rest 5-10 seconds between singles A2: Double Under x max reps in 30 seconds – Rest 60 seconds
Warm Up Row 250m Dynamic Drills Then Scap Pull Up x 10 KBS x 10 Push Press x 10 (45/35) Workout of the Day A. EMOM for 12 minutes Odd – Ground to Overhead x 5-7 (135/95) Even – Toes to Bar x 5-7 Rest 4 minutes, then: EMOM for 12 minutes: Odd – Hang
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 Good Morning x 10 Walking Lunge x 1 length Workout of the Day A. 5 Sets A1: Snatch Grip RDL x 8-10 @ 3011 – Rest 60 seconds A2: Seated SA Press x 8-10 per @ 20X1 – Rest
