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
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)
