Warm Up Run 400m or Row 500m Dynamic Drills Then Inchworms x 5 Box Jump/Step Down x 10 Scap Pull Up x 10 Workout of the Day A. 5 Sets A1: Power Clean x 2.2.2 – Rest 10 seconds between doubles A2: Seated Box Jump x 3 @ 13X1 A3: Side Bridge x 30-45 seconds […]
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then in teams of 3, partners alternate to complete 2 rounds of: Partner A – Row or Run 250m Partner B – Hold the bottom of Goblet Squat Partner C – FLR on floor Workout of the Day A. Every 2 minutes for 10
Warm Up Run 400m Dynamic Drills Then Alt TGU x 10 Box Jump/Step Down x 10 T Push Up x 10 Workout of the Day 10 minutes @ 85% of: Alt TGU x 4 Row 12 Strokes (Moderate effort) Push Up x 10 Rest/Walk 5 minutes 10 minutes @ 85% of: Alt KB Snatch x
Warm Up Dynamic Drills In teams of 3 partners will complete 3 sets of: Partner A – Row for max calories OR max Double Unders in 30 seconds Partner B – Scap Push Up x 10 Partner C – Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6
Warm Up Dynamic Drills Ankle and Hip Mobility Then in teams of 3, partners will alternate every 20 seconds and row for calories for 5 minutes. During the your rest interval continue to mobilize your ankles and hips. Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 2010 – Rest 60
Warm Up Jumprope 3 minutes Dynamic Drills Front Rack Mobility Then Box Jump/Step Down x 5 KBS x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Power Clean & Jerk x 2.2.2 – Rest 10 seconds between Touch and Go doubles A2: Double Under x max reps in 30
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Ring Row x 10 @ 2010 T Push Up x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: CGBP x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 3-4 reps @ 2010 – Rest
Warm Up Run or Row 200m Dynamic Drills Then 2 Rounds Scap Pull Up x 5 T Push Up x 10 Box Jump/Step Down x 5 Workout of the Day 12 minutes @ 80% of: Strict Pull Up x 5 HR Push Up x 7 Run or Row 200m Rest/Walk 5 minutes 10 minutes @
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Dislocates x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 8-10 per
Warm Up Jumprope 3 minutes Dynamic Drills Then Inchworm x 5 Good Morning x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunge x 10-12 – Rest 60 seconds A2: Wall Walk x 3-4 reps – Rest 60 seconds A3: Russian Twist x 20 B.
