Warm Up Jumprope 3 minutes 2 Rounds Dislocate x 10 OHS x 10 Scap Pull Up x 10 Workout of the Day A. 12 minutes to build in the following complex: Hang Power Snatch + Power Snatch + OHS B. In teams of 2, alternate full rounds to complete as many rounds and reps as […]
Warm Up Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Ankle, Hip, and Front Rack Mobility Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 A2: Tall Box Jump/Step Down x 1.1.1.1.1 – Rest 3 seconds between jumps A3:
Warm Up Row or Run 250m Dynamic Drills Then 2 Sets of: Scap Pull x 5 Dislocate x 10 Inchworm x 5 Workout of the Day A. 3 Sets A1: Weighted Chin Up x 2-3 reps – Rest 60 seconds A2: Strict Pull Up x max reps – Rest 2 minutes B. 12 minutes @
Warm Up Jumprope 3 minutes 3 Rounds of: T Push Up x 10 Seated Wall Slide x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Press 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
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Alt TGU x 6 Workout of the Day A. 5 Sets A1: Alt Front Racked Reverse Lunge x 10-12 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds A3:
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Dislocate x 10 Snatch Grip Push Press x 10 Sots Press x 10 Workout of the Day A. 5 Sets A1: Hang Snatch x 3 – Rest 60 seconds A2: Scap Pull Up x 8-10 – Rest 60 seconds B. 3 Sets B1: Deadlift
Warm Up Run 400m or Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 T Push Up x 10 Jumprope 60 seconds Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in
Warm Up Row or Run 250m Dynamic Drills Then Inchworm x 5 Scap Push Up x 10 KBS x 10 Workout of the Day A. 12 minutes @ 85% of: Power Clean x 7 @ 50-60% of 1RM Lateral Bar Hop x 9 Alt. Step Up x 12 (24/20″) Rest/Walk 5 minutes, then: 12 minutes
Warm Up Jumprope 3 minutes Dynamic Drills Then Scap Pull Up x 10 T Push Up x 10 Good Morning x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: SLDL x 6-8 per @ 3011 – Rest 60 seconds B. 3 Sets B1: Weighted
Warm Up Dynamic Drills Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Scap Pull Up x 10 Good Morning x 10 Workout of the Day A. 5 Sets A1: RFESS x 8-10 per @ 2010 – Rest 60 seconds A2: Weighted Pull Up x 3-4 @ 2011 – Rest 60 seconds
