Justin

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

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