Warm Up Row 500m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Pull Up x 10 Workout of the Day A. Back Squat – Find 1RM For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM […]
Warm Up Run 400m Dynamic Drills Workout of the Day A. 2 Sets A1: Alt KB Snatch x 10 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 5 Rounds for time of: Run 400 or Row 500m Double Under x 30 Burpee x 20 Alt
Warm Up Row or Run 250 Dynamic Drills Then Dislocate x 10 Scap Push Up x 10 Thruster x 10 (45/35) Workout of the Day A. CGBP – Find 1RM For the bench press, perform the following reps and percentages: * Set 1 – 60% of possible 1-RM x 3 reps * Set 2 –
Warm Up Row 500m Dynamic Drills Then Alt TGU x 6 Ring Row x 8 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Weighted Walking Lunge x 16-20 steps – Rest 45 seconds A2: Ring Row x 8-10 (As horizontal as possible) – Rest 45 seconds A3: Alt TGU x
Warm Up Bear Crawl x 1 length Single Leg Hop Left x 1 length Single Leg Hop Right x 1 length Burpee Broad Jump x 1 length Clean & Jerk instruction Workout of the Day A. Clean & Jerk Build to a “heavy” single in 10 minutes. Let your speed and mechanics dictate what is
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then OHS x 10 @ 30X1 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 2-3 reps @ 30X1 – Rest 60 seconds A2: Y,T,W x 8-10 reps – Rest 60 seconds A3:
Warm Up Jumprope 3 minutes Dynamic Drills Then Wallball x 10 KBS x 10 Sit Up x 10 Workout of the Day 10 minutes @ 85% of: Wallball x 10 FLR x 30 seconds Farmers Carry x 60m Rest/Walk 5 minutes 10 minutes @ 85% of: Row 150m KBS x 10 Burpee over the Erg
Warm Up Row 500m or Run 400m Dynamic Drills Then Dislocate x 10 Scap Push Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 2-3 reps @ 20X1 – Rest 60 seconds A2: Russian Twist x 20 – Rest 60 seconds B. 3 Sets B1: Dips
Warm Up Row 300m Dynamic Drills Then SA OH Carry x length per Scap Pull Up x 10 Seated Wall Slide x 10 Workout of the Day A. 3 Sets for Quality Weighted Pull Up x 3-4 reps Nose to Wall HS Hold x 30-45 seconds Toes to Bar x 4-6 (strict if possible @
Warm Up Dynamic Drills Then Burpee Broad Jump x 1 length Bear Crawl x 1 length Thruster x 10 (45/35) Clean & Jerk Instruction Workout of the Day A. Clean & Jerk x 2 – In 12 minutes, build to a “heavy” double. Let your speed and mechanics dictate what is “heavy” for you. B.
