Warm Up Run 250m Dynamic Drills Then Inchworm x 5 Squat to Stand x 10 Alt Jump Lunge x 10 Workout of the Day A. Every 2 minutes, for 16 minutes: Split Jerk + Front Squat + Split Jerk B. 4 Sets RDL x 6-8 @ 3011 – Rest 90 seconds C. For time: Run […]
Warm Up Run or Row 250m Then 2 Rounds Seated Wallslide x 10 Scap Push Up x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: CGBP x 3-4 @ 20×1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 3 Sets B1: Dips (rings or
Warm Up Dynamic Drills Then, in teams of 2, complete 2 rounds each of: Partner A – Run or Row 250m Partner B – Scap Pull Up x 10 Workout of the Day A. 3 Sets Pull Up x 5-7 @ 2010 (Weighted if possible) – Rest 2 minutes -1st Set – Wide Grip Pronated,
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 10 @ 2011 Workout of the Day A. 5 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: Reverse Flys x 8-10 @ 2011 – Rest 60 seconds B. Every
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 T Push Up x 10 Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunges x 10 – Rest 90 seconds A2: Push Press x 6-8 – Rest 90 seconds A3:
Warm Up Row 250m Dynamic Drills Then Squat to Stand x 10 Alt Jump Lunge x 10 Push Press x 10 (45/35) Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Halting Clean Deadlift + Hang Clean + Jerk B. 3 Sets Row 500m –1st Set @ 80%, 2nd @ 85%,
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Alt. KB Snatch x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 @ 2020 – Rest 60 seconds B. In
Warm Up Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Crab Walk x 1 length Workout of the Day EMOM for 10 minutes: Odd – Power Clean x 4-6 @ 60-70% if 1RM OR KBS x 10-15 Even – HSPU x 5-7 (Strict if possible) OR Wall
Warm Up Run 250m Dynamic Drills Scap Pull Up x 10 Dislocate x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Strict Pull Up x max
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Scap Push Up x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 2011 – Rest 90 seconds A2: Strict HSPU x max reps OR Wall Walk x 3-4 – Rest 90
