Warm Up Run 400m Dynamic Drills Then 2 Rounds of: Supinated Ring Row x 5 Squat to Stand x 5 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up x 8-10 @ 2011 – […]
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Power Clean x 5 Front Squat x 5 Push Press x 5 Thruster x 5 A. 5 Sets Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats Set 2 – 2 Power Cleans
Warm Up In teams of 3, complete 2 Sets each of: Partner A – Row 250m Partner B – Jumprope Singles Partner C – Alt TGU x 1 per Workout of the Day A. In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in
Warm Up Row 20/15 Cals Then 2 Rounds of: Ring Row x 5 @ 2111 Bar Tap x 10 Jumprope 60 seconds (Singles) Workout of the Day A. 2 Sets A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A2: Strict Pronated Pull Up x 6-10 @ 2011 –
Warm Up Row 250m Then 2 Rounds of: TGU x 2 per SA KB Push Press x 5 per PVC Good Morning x 10 Workout of the Day A. 4 Sets A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: L Seated Press x 8-10 @ 20X1 – Rest 60 seconds A3:
Workout of the Day In teams of 3, complete the following for time: Row 1000m Thruster x 50 (45/35) Pull Up x 30 Immediately followed by… Row 1000m Thruster x 25 (95/65lbs) CTB Pull Up x 15 Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Scap Pull Up x 10 Workout of the Day A. CGBP – 1RM Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75% of Possible 1 RM Set 3 –
Warm Up Row 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Burpee Broad Jump x 3 Workout of the Day A. 6 Sets – Back Squat Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1 rep @
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 3 Single Arm Bottom’s Up KB Carry x 1 length Workout of the Day A. Clean & Jerk Take 15-20 minutes to build to a “heavy” single B. Complete as many rounds and reps as possible
Warm Up Jumprope 3 minutes Then 2 Rounds of: Row 300m Wall Walk x 2 Walking Lunge x 1 length Workout of the Day A. 3 Sets Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. In teams of 2, with only