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 –
Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3/2 (Strict if possible) OR Burpee Pull Up x 4 HSPU x 6 (Strict if possible) OR Push Up x 8 Row 12 Calories Rest 5 minutes, then: In
Warm Up In teams of 3, complete 3 rounds each of: Partner A – Row 200m Partner B – Scap Pull Up x 5 + Deadhang for remainder of time Partner C – Hold the bottom of OHS -Rotate stations when the rowing partner completes the 200m. Workout of the Day A. Every 4 minutes, for
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10 Workout of the Day A. 6 Sets Power Clean + Clean – Rest 90 seconds -work sets should start at 70-80% of 1RM Power Clean B. 6 Sets Split Jerk
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 30X1 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Reverse Fly x 8-10 @ 2111- Rest 60 seconds B.
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 OHS x 10 Wall Walk x 2 Workout of the Day A. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Row 200m Wallball x 15 (20/14 to