Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Wall Walk x 2 Workout of the Day A. 5 Sets Push Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets. B. 5 Sets 3 Postion Clean – High Hang (Pockets), Mid Thigh, […]
Warm Up Row or Run 250m Group Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 Box Jump/Step Down x 3 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Seated Wallslide x 6-8 @ 3030 – Rest 60 seconds
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 TGU x 2 per Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 12 minutes @ 80% of: Run
Warm Up Row 250m Group Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 PVC Good Morning x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 (Or CTB Pull Up x 6) Burpee Box Jump Over x 6 (24/20″) Wallball x 12 (20/14lbs to 10/9′ target) Rest/Walk 6 minutes In teams of 2,
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.