Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Then 2 Rounds of: Snatch Grip RDL x 5 (45/35lbs) Hang Muscle Snatch x 5 Snatch Grip Push Press x 5 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1 – Rest 5-10 […]
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 Broad Jump x 1.1 Workout of the Day A. Front Squat – Test 1RM Perform the following reps and percentages: Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – FLR x 30 seconds + Jumprope Single Unders Partner C – Alt Box Step Up x 10 + Hang from Bar -Rotate when the running/rowing partner has completed the distance. Workout of the Day A. 3
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Push Up x 10 SA KB Push Press x 5 + 5oft Carry (Left) SA Ring Row x 5 per @ 2011 SA KB Push Press x 5 + 5oft Carry (Right) Workout of the Day A. Press – Test 1RM For the Press, perform
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 40 minutes of: Run 1200m Double Under x 90 SA DB Thruster x 60 (50/35lbs – switch hands every 5 reps) Power Clean x 30 (135/95) Muscle Up x 20
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – FLR Partner C – Hang 30 seconds + Jumprope Singles Workout of the Day A. 3-4 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Double Under x max reps
Warm Up Row or Run 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the Day A. Every 2 minutes, for 14 minutes (7 Sets) – Snatch x 1 + OHS x 1 @ 31X1 B. In teams of 2, partners alternate to complete 3
Warm Up Ankle, Hip, and Front Rack Mobility In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Jumprope Single Unders Partner C – Front Squat x 10 (45/35lbs) + FLR -Rotate stations when the rowing/running partner completes the distance. Workout of the Day A. 6 Sets –
Warm Up Row 20/15 Cals (No Straps) Then 2 Rounds of: Hang 30 seconds Wall Walk x 2 TGU x 1 per (SLOW) Workout of the Day A. 3 Sets for Quality A1: Bar Tap x 12 A2: Hollow to Arch Rolls x 12 A3: Freestanding HS Kick Up or Nose to Wall Hold x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Lying External Rotation x 8-10 per @ 2020 SA Push Press x 5 + 50ft OH Carry per Workout of the Day A. 6 Sets Press @ 20X1 Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1
