Justin

Warm Up Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then OHS x 10  Box Jump/Step Down x 10 Workout of the Day A. Front Squat 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 2 reps @ 80-85% Set 4 – 1 rep […]

Warm Up Jumprope 3 minutes Dynamic Drills Front Rack Mobility Then Squat to Stand x 10 T Push Up x 10 Box Jump/Step Down x 5 Workout of the Day A. 5 Sets A1: Power Clean x 1.1 – Rest 5 seconds between singles A2: Double Under x max reps in 30 seconds – Rest

Warm Up Run 400m Dynamic Drills Then Dislocate x 10 Scap Pull Up x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets Press – Establish 1RM For the press, perform the following reps and percentages:* Set 1 – 60% of possible 1-RM x 3 reps* Set 2 – 75% of

Warm Up Row 15 Cals Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds Thruster x 10 (45/35) Good Morning x 10 w/pvc Workout of the Day 15.5 Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps for time of:Row (calories)Thrusters

Warm Up In teams of 3, complete 2 rounds each of: Partner A: Row 200m Partner B: Scap Pull Ups Partner C: Front Leaning Rest Workout of the Day A. 3 Sets Alt TGU x 10 L Sit x 30 seconds (accumulate time) Plank on elbows x 60 seconds B.  Row 2K or Run 1

Warm Up Jumprope 3 minutes 2 Rounds Scap Push Up x 10 Wallslide x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds A2: Farmer’s Carry x 60m AHAP B. In teams of 2, partners alternate full rounds to complete as many

Warm Up Run 400m or Run 500m Dynamic Drills Then Dislocate x 10 Scap Pull Up x 10 Good Morning x 10 w/pvc Workout of the Day A. 4 Sets A1: Weighted Pull Up x 2 @ 2011 OR 2-3 negatives @ 60A1 + Ring Row x 8 @ 2111 – Rest 60 seconds A2:

Warm Up Run 400m or Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Box Jump/Step Down x 5 Thruster x 10 (45/35) Workout of the Day A.  Every 2 minutes for 12 minutes (6 Sets) A1: Front Squat x 2-3 @ 20X1 A2: FLR x 30 seconds B. In teams of 2,

Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds Wall Walk x 2 Inchworm x 4 Box Jump x 6 KBS x 8 Workout of the Day 15.4 8-minute AMRAP:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., following same pattern M 185 lb.  F 125 lb.

Warm Up Run 400m Dynamic Drills Then 2 Rounds Wall Walk x 3 Step Ups x 6 per Workout of the Day A.  4 Sets Nose to Wall Handstand Hold x 45-60 seconds Alt Pistol x 6-8 per Rope Climb x 2-3 Hollow Rocks x 20-30 seconds B. 2 Sets Run 800m or Row 1000m