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%
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 2 HSPU x 4 KBS x 8 (70/44) Rest 5 minutes, then: In teams of 2, alternate full rounds to complete as many rounds and reps as possible
Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Run or Row 200m Partner B – Hang from Pull Up Bar Partner C – Nose to Wall HS Hold or FLR -Rotate stations when the running/rowing partner completes the 200m until all partners have completed 3 rounds of each. Workout
Warm Up Jumprope 3 minutes Group Snatch Warm Up – 2 Rounds 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. 5 Sets A1: Mid Thigh Hang Snatch x 1.1.1 – Reset between each rep A2: “Tall” Box
Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 31X1 Burpee Broad Jump x 2 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 Inchworm x 4 Good Morning x 8 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 @