Justin

Warm Up Row or Run 400m Then 2 Round of: Squat to Stand x 5 Scap Pull Up x 10 Goblet Squat x 5 @ 42X1 Ankle and Hip Mobility Then Back Squat x 10 (45/35) @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 […]

Warm Up Run or Row 250m Dynamic Drills KB Snatch Instruction Workout of the Day 10 minutes @ 85% of: HSPU x 5 (Strict if possible & from a deficit) Alt KB Snatch x 10 Row 15 Strokes Rest 5 minutes 10 minutes @ 85% of: Run 150m TTB x 10 Burpee Box Jump x

Warm Up Dynamic Drills Then, In teams of 3 complete 2 sets each of: Partner A – Run or Row 250m Partner B – Jumprope (Singles) Partner C – FLR on floor Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 45-60 seconds A2: Weighted Walking Lunges x 12-16

Workout of the Day A. For time: Complete the following congo-line style in teams of three, with each partner completing the following: Row 1000 Meters 50 Thrusters (45/35 lbs) 30 Pull-Ups Immediately followed by… Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-Bar Pull-Ups –Partner A begins, and as soon as they have completed the

Warm Up 2 Rounds of: Walking Lunge x 1 length Scap Push Up x 10 Burpee Broad Jump x 1 length Scap Pull Up x 10 Workout of the Day A. Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to

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