Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds as a group with empty bar of: RDL x 5 Hang Power Clean x 5 Front Squat x 5 Press x 5 Push Jerk x 5 Workout of the Day A. Take 15 minutes to build in the following complex: […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 1 per (SLOW) T Push Up x 10 Ring Row x 5 @ 2111 Workout of the Day A. 5 Sets A1: CGBP x 3 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m Partner B – Single Under Jumprope Partner C – Hold Bottom Position of the OHS -Rotate stations when the rowing partner completes the 200m. Workout of the Day A. 10 minutes @ 85% of: Double Under x 30 Row
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Goblet Squat x 10 Workout of the Day A. 5 Sets A1: Back Squat x 2-3 @ 30X1 – Rest 60 seconds A2: Nose to Wall HS Hold x 45-60
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3/2 HSPU x 6 Run 150m Rest 5 minutes, then: In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Double Under x 40-50 Nose to Wall HS Hold x 30-45 seconds TGU x 1 per – SLOW – each rep should take
Warm Up Row 250m 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Burpee Broad Jump x 1 length Ankle, Hip, and Front Rack Mobility Workout of the Day A. 15 to 20 minutes to build to a heavy set in the following complex: Power Clean + Hang Clean + Split Jerk
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Dislocate x 5 Deadhang x 30 seconds 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 B1:
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Inchworm x 5 Box Jump/Step Down x 5 Workout of the Day A. 3 Sets A1: Weighted Pull Up x 2-3 @ 2110- Rest 60 seconds A2: Tall Box Jump x 1.1.1- Rest 2 seconds between jumps – Rest 60
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then 2 Rounds of: Ring Row x 5 @ 2111 Goblet Squat x 10 @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2111 –
