Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Workout of the Day A. 3 Sets for Quality Bar Tap x 12 Hollow to Arch Rolls x 12 Freestanding HS Kick Ups/Hold practice or Nose to Wall Hold x 30 seconds B. 3 Sets Weighted Pull Up […]
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Seated Wallslide x 10 SA Bottoms Up KB Carry x 1 length per Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets): Press x 1 -Loads per set (by %): 55, 65, 70, 75,
Workout of the Day In teams of 2 or 3, partners will alternate full sets to complete as many rounds and reps as possible in 15 minutes of: Pull Up x 7 (CTB if possible) Box Jump Over x 7 (24/20″) Ground to Overhead x 7 (115/75lbs) Rest until the running clock reaches 20:00, and
Warm Up In teams of 3, complete 3 rounds each of: Partner A – Run or Row 250m Partner B – Hold FLR on floor Partner C – Hang from Pull Up Bar -Rotate when the rowing/running partner completes the 250m Workout of the Day In teams of 3, complete as many rounds and reps
Warm Up Row 300m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day A. 5 Sets – Deadlift @ 30X1 Set 1 – 4 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 –
Warm Up Row 300m Then 2 Rounds as a group of: Dislocate x 5 Snatch Grip RDL x 5 Hang Power Snatch x 5 OHS x 5 Snatch Balance x 5 Workout of the Day A. Take 5 minutes to work on Double Unders B. Every 2 minutes, for 14 minutes (7 Sets): Snatch x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Dislocate x 10 Workout of the Day A. 6 Sets – Press Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1 rep @ 85% Set 4 –
Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobiliy Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) Scap Push Up x 10 Workout of the Day A. 5 Sets – Front Squat @ 20X1 Set 1 – 5 reps @ 70% Set 2 – 4 @ 75%
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean x 3 (155/105) HSPU x 6 (Strict if possible) Goblet Squat x 9 (70/44) Rest until the running clock reaches 20:00, and then… In teams of 2,
Warm Up Jumprope 3 minutes Then Walking Lunge x 1 length Bear Crawl x 1 length Deadhang x 60 seconds Burpee Broad Jump x 1 length Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Wtd Walking Lunge x 12-16 steps Strict TTB x 4-6 Wall Walk x 2-3 B.
