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.
Warm Up Run or Row 250 Dynamic Drills Ankle and Hip Mobility Then OHS x 10 @ 30X1 Good Morning x 10 SA KBS x 10 per Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 A2: Box Jump/SD x 5 @ 13X1 – Rest 60 seconds A3: Lying
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Box Jump/Step Down x 10 Workout of the Day 10 minutes @ 85% of: Alt TGU x 4 FLR x 30 seconds Row 15 Strokes Rest/Walk 5 minutes 10 minutes @ 85% of: Box Jump/Step Down x
Warm Up Run or Row 250 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 4-6 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds A3: Side
Warm Up Row or Run 250m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 SA KBS x 10 per Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Strict Pull Up x 6-8 – Rest 60 seconds A3: Alt KB
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Box Jump/Step Down x 5 Scap Push Up x 5 Power Clean & Jerk Instruction Workout of the Day A. 4 Sets A1: Power Clean & Jerk x 1.1.1 – Rest 10 seconds between reps. A2: Double Under x max
