Justin

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 Sots Press x 10 Workout of the Day A. 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 3 Sets […]

Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds Goblet Squat x 10 @ 21X1 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Ring Push Up x max reps @ 2010

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworm x 5 Box Jump/Step Down x 5 Scap Pull Up x 5 Workout of the Day A. EMOM for 12 minutes Odd – Power Clean x 5 @ 60% of 1RM Even – Row 15 Strokes Rest 3 minutes B. EMOM for 12 minutes

Warm Up Row or Run 250m Then, 2 Rounds of: Bear Crawl x 1 length Scap Push Up x 10 Wall Walk x 2 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: X Band Walk x 10 steps per – Rest 60 seconds B. 3

Warm Up Jumprope 3 minutes Dynamic Drills Then 1 Length Walking Lunge Scap Pull Up x 10 1 Length SA OH Carry (Bottoms up KB if possible) Workout of the Day A. 5 Sets A1: Wtd Step Up x 8-10 per – Rest 45 seconds A2: SA KB Press x 8-10 per @ 20X1 –

Warm Up Jumprope 3 minutes Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles A2: Tall Box Jump x 1.1.1.1 – Rest 3 seconds between jumps – Rest 60 seconds B. 3 Sets

Warm Up In teams of 3, alternate movements to complete 3 rounds each of: Partner A – Run or Row 200 Partner B – Hang from bar (cycle between deadhang and lat active) Partner C – Nose to Wall HS Hold or FLR Workout of the Day A. 4 Sets A1: Press x 4-6 reps

Warm Up Row or Run 250m Dynamic Drills Then Alt TGU x 6 Good Morning x 10 KBS x 15 Workout of the Day 10 minutes @ 85% of: Run 250m Push Up x 10/8 Hang Power Clean x 5 @ 70% of 1RM Rest/Walk 5 minutes 10 minutes @ 85% of: Row 300m Alt

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then OHS x 10 Scap Pull Up x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 90 seconds A2: Weighted Pull Up x 3-4 @ 2011 – Rest

Warm Up Row 300m Ankle & Hip Mobility Then Dislocate x 10 Wallslide x 10 Scap Push Up x 10 Ext. Rotation x 10 per OHS x 10 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Alt. Pistol x 6-8 – Rest 60 seconds B.