Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Good Morning x 5 Box Jump/Step Down x 5 Workout of the Day A. 4 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 3 seconds between A3: FLR […]
Warm Up Jumprope 3 minutes Dynamic Drills Then T Push Up x 10 Ring Row x 10 Squat to Stand x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Chin
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Box Jump/Step Down x 5 OHS x 10 w/ pvc Workout of the Day 10 minutes @ 85% of: Row 15 Strokes Goblet Squat x 10 (53/35) Dynamic Push Up x 5 Rest/Walk 5 minutes, then: 10 minutes
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per – Rest 60 seconds B. In teams of 2, partners alternate full rounds to complete as many rounds and
Warm Up Dynamic Drills Then Bear Crawl x 1 length Crab Walk x 1 length Walking Lunge x 1 length Burpee Broad Jump x 1 length Workout of the Day Make up a missed test from this week – OR – A. 4 or 5 Sets for Quality Rope Climb x 2-3 (legless if possible)
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworm x 5 Good Morning x 10 KBS x 10 Workout of the Day A. In 5 or 6 Sets, build to a 1RM Deadlift with good posture and mechanics. Use the following reps and percentages for the Deadlift: Set 1 – 5 @ 50%
Warm Up Run 400m or Row 500m Dynamic Drills Then Seated Wallslide x 10 Scap Push Up x 10 T Push Up x 10 Workout of the Day A. In 6 sets or less, build to a 1RM Press For the press, perform the following reps and percentages: * Set 1 – 50% of possible
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 Squat to Stand x 10 Workout of the Day A. Take 15 minutes to build to today’s 1RM Snatch B. Every minute, on the minute for 12 minutes: Odd – Snatch or Power Snatch x 3 @ 75-85%
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 OHS x 10 Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat In 6 sets or less, build to a 1RM. B. Weighted Pull Up In 5 sets or less, build to a 1RM. C. For
Warm Up Jumprope 3 minutes Dynamic Drills 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: Wtd. Walking Lunge x 20 steps – Rest 60 seconds A2: SA Bent Row x 6-8 @ 2111 – Rest 60 seconds B.
