Warm Up Jumprope 3 minutes Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. L Sit for as many seconds as possible C. Complete as many Strict Pull Ups as possible in 1 unbroken set D. 3 Sets D1: Push Press x 2-3 – Rest 60 […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Scap Pull Up x 10 Push Press x 10 (45/35) Workout of the Day A. Take 15 minutes to build to today’s max Clean & Jerk B. Complete as many rounds and reps as possible in 20 minutes of: Power Clean
Warm Up Run 250m Dynamic Drills Then 2 Rounds False Grip Ring Row x 5 Bear Crawl x 1 length Step Up x 5 per A. 4 Sets Muscle Up x 3-4 (strict if possible) OR Rope Climb x 2 Alt PIstol x 8-10 Nose to Wall HS Shoulder taps x 20 or Hold x
Warm Up Run or Row 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Box Jump/Step Down x 5 Workout of the Day A. Back Squat – Build to a 1RM For the Back Squat, use a high-bar position and perform the following reps and percentages: *
Warm Up Run 250m Dynamic Drills Then 2 Rounds Scap Pull x 5 T Push Up x 10 KBS x 15 Workout of the Day A. CGBP – Build to a 1RM For the bench press, perform the following reps and percentages: * Set 1 – 60% of possible 1-RM x 3 reps * Set
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Wall Walk x 2 Workout of the Day A. 4 Sets A1: Push Press x 4-6 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds A3: Hollow Rocks/Hold
Warm Up Run or Row 250m Dynamic Drills Then Squat to Stand x 10 Good Morning x 10 Push Press x 10 (45/35) Workout of the Day A. Take 15 minutes to build to a “heavy” Clean & Jerk B. 4 Sets B1: Deadlift x 3-4 @ 30X1 – Rest 60 seconds B2: FLR x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 Bar Tap (Kip) x 5 Workout of the Day A. 5 Sets A1: CGBP x 2 @ 21X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 2
Warm Up Run 400m or Row 500m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 Ring Row x 5 @ 2111 Workout of the Day A. 5 Sets A1: Back Squat x 2 @ 32X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Burpee Broad Jump x 1 length Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per @ 2011 – Rest 60 seconds A2: Nose to Wall HS Hold x 45-60 seconds –
