Warm Up Row 250m (No foot straps) Wrist/Forearm Mobility Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Bear Crawl x 1 length Scap Push Up x 5 Workout of the Day A. 3 Sets A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds A2: L-Seated SA Press […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Single Arm KB Push Press x 8 per Squat to Stand x 6 Box Jump/Step Down x 4 Workout of the Day A. 5 Sets A1: Push Jerk x 3-4 – Rest 45 seconds A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps
Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 10 Bar Tap x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 6-8 per – Rest 60
Warm Up Row or Run 250m Group Dynamic Drills Workout of the Day A. 3 Sets Nose to Wall HS Hold x 45-60 seconds (accumulate time if needed) Deadhang to Active Arch x 20-30 seconds (accumlate time if needed) Deck Squat x 8-10 B. In teams of 2, with only 1 person working at at
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Wtd External Rotation x 10 per @ 2020 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B.
Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories Wallball x 30 (20/14lbs to 10/9′ target) KB Snatch x 30 (53/35lbs – switch hands every 5 reps) Rest Station -Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not
Warm Up In teams of 3, complete 2 sets each of: Partner A – Row or Run 250m Partner B – Alt Step Ups Partner C – FLR on Floor Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunge x 10-14 @ 2010 – Rest 60 seconds A2: L Seated Single
Warm Up Row 250m (No straps) Then 2 Rounds of: Inchworm x 3 Box Jump/Step Down x 5 Front Squat x 7 (45/35) Group Hang Clean Instruction Workout of the Day A. 5 Sets A1: High Hang Clean (Pockets) x 1.1.1 – Rest 10 seconds and reset between singles A2: Tall Box Jump x 1.1.1
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Squat Jump x 5 (45/35) Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B.
Warm Up Row 250m Alt TGU x 10 Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each set. – Rest 45 seconds A2: Side Bridge x 30-45 seconds per. – Rest 45 seconds B. 20 minutes @ 80% of:
