Justin

Warm Up Run 400m Lat and Pec Stretch Then  Ring Row x 10 T Push Up x 10 OHS x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Deadbug x 6-8 per side – Rest 60 seconds B. 3 Sets B1: Weighted Pull Up […]

Warm Up Jumprope 3 minutes Front Rack Mobility Then Inchworm x 5 Squat to Stand x 10 Front Squat x 5 (45/35) 3 Position Clean Instruction Workout of the Day A. 4 Sets 3 Position Clean from the following positions: mid shin, above the knee, and mid thigh. B. 10 minutes @ 85% of: Hang

Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 –

Warm Up Run 250m Then Single Leg Hop Left x 1 length Single Leg Hop Right x 1 length Spiderman Lunge x 1 length Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per @ 3010 – Rest 45 seconds A2: Weighted Pull Up x 3 @ 2011 –

Warm Up Alt TGU x 10 Alt Jump Lunge x 10 Push Press x 10 (45/35) Workout of the Day A. 5 Sets A1: Push Jerk x 3 – Rest 60 seconds A2: Single Leg Glute Bridge x 30 seconds per – Rest 60 seconds B. In teams of 2, partners alternate full rounds to

Warm Up Bear Crawl x 1 length Scap Push Up x 10 Burpee Broad Jump x 1 length T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 3 Sets B1: Dips

Warm Up Run or Row 250m Then Inchworm x 5 Squat to Stand x 10 Dislocate x 15 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 5 Pause for 2 seconds in the following positions:  2″ off the floor, at the knee, mid thigh. Rest 2 minutes between. B. 10 minutes @

Warm Up Jumprope 3 minutes Dynamic Drills & Hip Mobility Then Goblet Squat x 10 @ 30X1 Good Morning x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: Lying Ext. Rotations x 8-10 per @ 3010 B. 

Warm Up Row 500m Dynamic Drills Then: Dislocate x 10 Scap Pull Up x 10 Ring Row x 10 @ 2111 A. Weighted Pull Up 1RM OR 4 Sets of 2-3 Negatives @ 40A1 B. “Jackie” For time, complete the following: Row 1000m Thruster x 50 (45/35) Pull Up x 30  

Warm Up Jumprope 3 minutes  SLRDL x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Workout of the Day A. 4 Sets for Quality Nose to Wall Handstand Hold x 45-60 seconds Double Under x 40-50 or max reps in 45 seconds Single Arm Bottoms Up KB Carry x 30m