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
