7.09.2015
Warm Up Run 400m or Row 500m Dynamic Drills Then 2 Rounds of: Thruster x 5 (45/35) Scap Pull Up x 5 Workout of the Day A. Every 8 minutes, for 40 minutes (5 Sets): Run 800m or Row 1000m Thruster x 21 (45/35) Pull Up x 12
7.08.2015
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Good Morning x 10 Workout of the Day A. 5 Sets Hang Snatch + Snatch – Rest 90 seconds between B. Deadlift – Build to a “heavy” double with solid mechanics in 12 minutes. C.
7.07.2015
Warm Up Run or Row 250m Dynamic Drills Then Seated Wallslide x 10 Scap Push Up x 10 KBS x 10 Workout of the Day A. 4 Sets A1: Press x 2-3 @ 20X1 – Rest 45 seconds A2: Russian KBS x 15 – Rest 45 seconds A3: Couch Stretch x 60-90 seconds per B.
7.06.2015
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Pull Up x 5 Front Squat x 10 (45/35) Workout of the Day A. Front Squat x 2-3 @ 20X1 -Build to a “heavy” double in 12 minutes. B. 4 Sets Weighted Pull Up x 2-3 @
7.03.2015
Warm Up Jumprope 3 minutes Then 2 Rounds Walking Lunge x 1 length Burpee Broad Jump x 1 length Scap Pull Up x 5 Scap Push Up x 5 Workout of the Day A. Every 90 seconds for 30 minutes (5 sets): Front Foot Elevated Split Squat x 6-8 per @ 3011 Seated KB Press
7.02.2015
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Dislocate x 10 OHS x 10 Scap Push Up x 5 A. 4 Sets 3 Position Snatch – High Hang, Mid Thigh, Below the Knee. – Rest 90 seconds between sets. – Prioritize speed and mechanics over load. B. Snatch x 1 – Build
7.01.2015
Warm Up Jumprope 3 minutes Dynamic Drills Then Seated Wallslide x 10 T Push Up x 10 Press x 5 (45/35) Workout of the Day A. 4 Sets A1: Press x 3-4 @ 21X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds A3: Side Bridge x
6.30.2015
Warm Up Row 300m Dynamic Drills Then 2 Rounds Inchworm x 5 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: RDL x 6-8 @ 3011 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds B. Every minute on the minute for 20
6.29.2015
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then Thruster x 10 (45/35) Scap Pul Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 3-4 @ 32X1 – Rest 60 seconds A2: FLR x 45-60 seconds – Rest 60 seconds B. 3
6.26.2015
Warm Up Row or Run 250m Dynamic Drills Then Inchworm x 5 Good Morning x 10 OH Walking Lunge x 1 length (35/25# plate) Workout of the Day A. 4 Sets A1: Deadlift x 4-6 @ 20X1 – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 90 seconds B.