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
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
