Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocates x 10 Snatch Grip Push Press x10 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: Box Jump x 5 @ 13X1 – Rest 60 seconds B. 3 Sets B1: […]
Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 5 @ 2111 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds A2: Chin Up x max reps
Warm Up Row 300m Dynamic Drills Front Rack Mobility Then Bear Crawl x 1 length Walking Lunge x 1 length Alt KB Snatch x 10 Workout of the Day A. 3-4 Sets A1: Alt Front Racked Reverse Lunges x 10-12 reps – Rest 45 seconds A2: SA Bent Row x 6-8 per @ 2111 –
Warm Up Run or Row 250m Dynamic Drills Then Squat to Stand x 10 Good Morning x 10 Bear Crawl x 1 length Clean & Jerk instruction as a group Workout of the Day A. 5 Sets A1: Clean & Jerk – Hold the receiving position in the split for 2-3 seconds before recovering the
Warm Up Run or Row 250m Dynamic Drills Then Scap Pull Up x 10 T Push Up x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Dips (Rings or
Warm Up Jumprope 3 minutes Dynamic Drills Then Power Snatch Instruction as a group Workout of the Day A. 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Double Unders x max reps in 30 seconds A3: Side Bridge x 30-45 seconds per side – Rest 45 seconds B. 10
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Front Squat x 3-4 reps @ 20X1 A2: Pull Up x max reps in 30 seconds – Rest 60 seconds A3:
Warm Up Row 500m Dynamic Drills Then Alt Step Up x 10 SA KB Push Press x 10 (5 per) Ring Row x 5 Workout of the Day A. 4 Sets A1: Alt Weighted Step Up x 10 – Rest 45 seconds A2: SA Seated KB Press x 6-8 per @ 21X1- Rest 45 seconds
Warm Up Jumprope 3 minutes Dynamic Drills Then Inchworm x 5 Good Morning x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Segment Snatch Deadlift x 2 A2: Powell Raise x 6-8 per @ 3010 A3: Prone Plank on elbows x 45-60 seconds – For A1: Pause for 2 seconds 1″
Warm Up Run or Row 250m Dynamic Drills Then Dislocates x 10 T Push Ups x 10 Walking Lunge w/twist x 1 length Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 45 seconds A2: Side Bridge x 30 seconds per – Rest 45 seconds B. 3 Sets
