Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Wall Walk x 2 Deadhang to Active Arch x 3 Workout of the Day A. 4 Sets A1:Push Jerk x 4-6 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds A3: Double Under x 40-50 or max reps […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 8 Sets Hang Clean (Mid thigh) + Front Squat – Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 25 minutes
Run 400m Dynamic Drills Then 2 Rounds Seated Wallslide x 10 Dislocate x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Active Arch Bar Row
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Dislocate x 10 OHS x 10 Ankle and Hip Mobility Then Back Squat x 10 @ 32X1 (45/35) Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise
Workout of the Day In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 Pull Up x 5 (Strict CTB if possible) Box Jump Over x 7 (24/20) Station 2 GTO x 5 (135/95) Burpee Over the Bar x 7 Station
Warm Up Run or Row 250 Then Walking Lunge x 1 length Scap Pull Up x 10 Alt Step Up x 10 (24/20) Ring Row x 10 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3010 – Rest 60 seconds A2: Wide Grip Pull Up x 6-8 @ 2011 –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 5 Box Jump/Step Down x 5 Hang from Pull Up Bar x 60 seconds – accumulate if needed. Workout of the Day A. 4 Sets A1: Push Press x 8-10 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds A3: Double Under
Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Dislocate x 9 Workout of the Day A. 5 Sets Halting Clean Deadlift x 3-5 –-worksets start at 80% of Clean 1RM B. EMOM for 20 minutes (5 Sets) Min 1 – Power Clean x 7 @
Warm Up Run or Row 250m Then 1 length Bear Crawl Seated Wallslide x 10 1 length Burpee Broad Jump T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Hold/Rocks x 30 seconds – Rest 60 seconds B. 3 Sets
Warm Up Jumprope 3 minutes Dynamic Drills Then Goblet Squat x 10 Good Morning x 10 w/ pvc Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 3010 – Rest 60 seconds B. 3
