Justin

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

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 –