Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Squat to Stand x 5 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1.1 – Rest 5-10 seconds between A2: Tall Box Jump/Step Down x 1.1.1.1.1 – Rest 2-3 seconds between A3: […]
Warm Up Jumprope 3 minutes Then: Dislocate x 10 Scap Push Up x 10 Scap Pull Up x 5 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-45 seconds per – Rest 60 seconds B. 3 Sets B1: Weighted Pull Up x
Warm Up Run or Row 250m Dynamic Drills Split Jerk Instruction Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Split Jerk x 2 -Hold the receiving position for 2 seconds before recovering the feet in the split. B. 12 minutes @ 85% of: Farmers Carry x 60m (Heavy) Burpee Pull
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 8 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Y,T,W x 10 – Rest 60 seconds -try to exceed the load
Warm Up Run 4oo or Row 500m Dynamic Drills Inchworm x 5 Good Morning x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Snatch Grip RDL x 8-10 @ 3011 – Rest 45-60 seconds A2: SA Seated Press x 8-10 per @ 20X1 – Rest 45-60 seconds A3: RFESS
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Good Morning x 10 Russian KBS x 10 Workout of the Day A. 5 Sets A1: Hang Power Clean + Power Clean – Rest 45-60 seconds A2: Double Under x max reps in 30 seconds – Rest 45-60 seconds B.
Warm Up Run or Row 250m Dynamic Drills Then Scap Pull Up x 5 Scap Push Up x 10 Seated Wallslide x 15 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 A2: Couch Stretch x 60 seconds per B. 3 Sets B1: Wide Grip Pull Up x max reps –
Warm Up Run or Row 250m Dynamic Drills Then Squat to Stand x 10 Good Morning x 10 KBS x 10 Workout of the Day A. EMOM for 10 minutes Odd – Row 10-12/8-10 Cals Even – Burpee over the Erg x 5-7 Rest 2 minutes EMOM for 10 minutes Odd – Hang Power Clean
Warm Up Jumprope 3 minutes Then 2 Sets Hold Bottom of Goblet Squat x 60 seconds Couch Stretch x 60 seconds per Ankle Mobilization x 60 seconds per Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 –
Warm Up Jumprope 3 minutes Then Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length 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 x
