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
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
