Warm Up Jumprope 3 minutes Dynamic Drills Then Scap Push Up x 10 Scap Pull Up x 10 Box Jump/Step Down x 10 Workout of the Day A. 4 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds B. In teams of 2, partners alternate full rounds […]
Warm Up Row or Run 250m Dynamic Drills Then Inchworm x 5 Good Morning x 10 T Push Up x 10 Workout of the Day A. 4 Sets Segmented Snatch Deadlift x 3-4 -Pause for 1 to 2 seconds in the following positions: 2″ off the floor, at the knee, and mid thigh. B. 12
Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Scap Pull Up x 10 Box Jump/Step Down x 10 Workout of the Day A. 4 Sets A1: Front Squat x 8-10 reps @ 20X1 – Rest 90 seconds A2: Weighted Pull Up (Pronated) x 4-5
Warm Up Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Box Jump/Step Down x 5 Good Morning x 10 Thruster x 10 (45/35) Workout of the Day A. Clean & Jerk – Take 15 minutes to build to today’s max. B. Invictus 10 minute Capacity Test For max reps/cals: 4 minutes –
Warm Up Jumprope 3 minutes Dynamic Drills Then Alt TGU x 4 Box Jump/Step Down x 8 KBS x 12 Workout of the Day A. 3 to 4 Sets A1: Alt TGU x 6 A2: Double Under x max reps in 30 seconds A3: Hollow Rocks/Hold x 30 seconds A4: Row or Run 250m B.
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
