Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Double Under x max reps in 30 seconds A3: Side Bridge x 30 […]
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Box Jump/Step Down x 5 KBS x 10 Goblet Squat x 10 Clean & Jerk instruction Workout of the Day A. Clean & Jerk -15 minutes to build to a “heavy” single -let your speed and mechanics dictate what is “heavy” for you. B.
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Scap Pull Up x 10 Workout of the Day A. 4 Sets for Quality of: Rope Climb x 2-3 HSPU x 6-8 or Wall Walk x 3 Alt Pistol x 6-10 Double Under x
Warm Up Row 500m Dynamic Drills Then Dislocate x 10 Good Morning x 10 Scap Push Up x 10 Workout of the Day A. Press – 1RM For the press, perform the following reps and percentages: * Set 1 – 60% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then Pull Up or Ring Row x 5 Goblet Squat x 10 @ 20X1 Box Jump/Step Down x 5 Workout of the Day A. Front Squat – Build to a 1RM in 15 minutes B. Weighted Pull Up – Build to a 1RM C.
Warm Up Jumprope 3 minutes Dynamic Drills Then Box Jump/Step Down x 5 KBS x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps A2: Box Jump x 5 @ 13X1 – Rest 90 seconds B. 4 Sets B1: Press
New Year’s Eve Schedule: Collierville: 6 and 9am only Downtown: 6 and 9am only Midtown: 9 and 10am only – Open gym 11-12 All locations are closed on Thursday 1.1.15 Warm Up Row 500m or Run 400m Dynamic Drills Then 2 Rounds KBS x 10 Box Jump/Step Down x 5 Double Under x 20
Warm Up Run 400m or Row 500m Dynamic Drills Then Alt TGU x 10 KBS x 10 Workout of the Day A. 10 minutes @ 85% of: Row 150m Front Racked Alt Reverse Lunge x 12 (35/26 KB per hand) Push Up x 9 Rest/Walk 5 minutes 10 minutes @ 85% of: Run 150m Sit
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Dislocate x 10 OHS x 15 Ring Row x 5 @ 21X1 Workout of the Day A. A1:Front Squat – Build to a 3RM in 12 minutes A2: Prone Plank x 45-60 seconds between sets B. 4 Sets B1: Weighted Pull
Our schedule for today is: Downtown – 9 and 10am. Open gym 11-12 Midtown – 9 and 10am. Open gym 11-12 Collierville – 9:30am and 4:30pm. Open gym 10:30-12. Warm Up Run 400m or Row 500m Dynamic Drills as a group Ankle, Hip, and Front Rack Mobility Then 2 Rounds Pull Up x 5 Thruster
