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 […]
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
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
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
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.
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:
