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
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
