Warm Up Jumprope 3 minutes Then, In teams of 3, complete 2 sets of: Partner A – Row or Run 250m Partner B – Hang from Pull Up bar Partner C – Hold Nose to Wall HS Hold OR perform 2-3 Wall Walks Workout of the Day A. Take 12 minutes to build to a […]
Warm Up Run or Row 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 10 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 @ 2111 – Rest 60 seconds
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Alt TGU x 4 Workout of the Day 10 minutes @ 85% of: Alt TGU x 4 Push Up x 10/8 Double Under x 30 Rest/Walk 5 minutes 10 minutes @ 85% of: Run 150m Wallball x 10
Warm Up Run 400m Dynamic Drills Then Dislocate x 10 Seated Wallslide 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: Dips (Rings or Bar) x
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Good Morning x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: RDL x 6-8 @ 3011 – Rest 45-60 seconds A2: Push Ups x max reps @ 2010 – Rest 45-60 seconds A3: Ring Row x 8-10 @ 2111
Warm Up Run or Row 250m Dynamic Drills 2 Rounds Inchworm x 5 Squat to Stand x 10 Good Morning x 10 Workout of the Day A. 5 Sets 3 Position Clean – (mid thigh, above the knee, below the knee) B. Every 2 minutes, for 10 minutes (5 Sets): Split Jerk x 2 -Hold
Warm Up Run 250m Then Buttkicker x 1 length High Knees x 1 length Toy Soldier x 1 length Ankle and Hip Mobility Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Lying Ext. Rotations x 8-10 per @ 2020 – Rest 60 seconds B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 5 SA OH KB Carry (Bottoms Up if possible) x 1 length per Workout of the Day EMOM for 10 minutes Odd – Row 10-12/8-10 Cals Even – STO x 8 (115/75) Rest 2 minutes EMOM for 10 minutes
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Scap Push Up x 5 Scap Pull Up x 5 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
Warm Up Jumprope 3 minutes Then Alt TGU x 8 Scap Pull Up x 10 Row 200m Workout of the Day A. 4-5 Sets A1: Segmented Snatch Deadlift x 3 – Rest 60 seconds A2: Alt TGU x 4-6 – Rest 60 seconds A3: Dips (Rings or Bar) x 3-4 @ 3211 – Rest 60
