Justin

Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 Russian KBS x 9 Workout of the Day A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 7 reps @ 65% of 1-RM Set 2 – 5 reps @ 70% […]

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 5 Good Morning x 7 OHS x 9 Workout of the Day A. 5 Sets A1: Hang Snatch (Mid Thigh) + Snatch + OHS – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 4 Sets Complete as

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Wall Walk x 2 Workout of the Day A. 5 Sets A1: Press x 3-4 @ 80% A2: Couch Stretch x 60 seconds per B. 1 Set Press x max reps @ 75% C. In teams of 2,

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Front Squat x 10 @ 20X1 T Push Up x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 5-7 – Rest 60 seconds B. 3 Sets

Workout of the Day In teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 30 minutes of: Thruster x 40 (95/65) Run 400m  Pull Up (CTB if possible) x 30 Run 400m Burpee Box Jump Over x 20 Run 400m – teams may split

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 T Push Up x 10 Workout of the Day A. 4 Sets A1: Weighted Chin Up (Supinated) x 3-4 @ 2111 – Rest 60 seconds A2: L Sit x 20-30 seconds – accumulate time if

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 5 OHS x 5 Workout of the Day A. 5 Sets A1: 2 Position Snatch – Mid Thigh & Below the Knee A2: Double Under x max reps in 40 seconds – Rest 2 minutes B. In teams of

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds A2: FLR x 30-45 seconds – Rest 60 seconds B. 3

Warm Up Row 300m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 KBS x 9 Workout of the Day A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 8 reps @ 60% of 1-RM Set 2 – 8 reps @ 65% Set

Warm Up Run 250m Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 KB Snatch Instruction & Practice Workout of the Day A. 10 Sets – Press Set 1 – 5 reps @ 50% Set 2 – 5 reps @ 60% Set 3 – 5 reps @ 70%