Warm Up 2 Rounds Row 250m 5 Inchworms 10 Good Mornings Strength/Skill 4 Sets A1: Deadlift x 4-6 reps @ 31X1 – Rest 90 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 90 seconds MetCon 3 Rounds Against a 3 minute clock Row 300m or Run 250m Ground to Overhead (135/95) […]
Warm Up Jumprope 3 minutes Dynamic Drills as a group Workout of the Day 10 minutes @ 85% Run 250m 10 HR Push Ups 5 Strict Pull Ups Rest/Walk 4 minutes 10 minutes @ 85% 10 Alt. Jump Lunges 10 Abmat Sit Ups 10 Alt. KB Snatch (53/35) Rest/Walk 4 minutes 10 minutes @
Warm Up Row 300m Hip and Ankle Mobility Dynamic Drills Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps per @ 2011 – Rest 60 seconds A3: Lying External Rotaions x 10-15 reps @ 3011 – Rest 60 seconds MetCon Every minute
Warm Up Dynamic Drills 2 Rounds 1 Length Walking Lunges 10 Scap Push Ups Strength/Skill 4 Sets A1: Alt. TGU x 10 – Rest 60 seconds A2: Toes to Bar x 4-6 reps @ 3011 OR 30A1 – Rest 60 seconds A3: FLR on Rings x 45-60 seconds – Rest 60 seconds A4: Double Unders
Warm Up 3 Minutes Jumprope Dynamic Drills 2 Rounds 10 Wallslides 10 Scap Push Ups 5 Ring Rows @ 2011 Strength/Skill 4 Sets A1: Press x 6-8 reps @ 20X1 – Rest 60 seconds A2: KBS x 10-15 – Rest 60 seconds A3: Supinated Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds
Warm Up Run 400m Dynamic Drills Then 2 Rounds 10 Goblet Squats @ 30X1 10 T Push Ups Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: KB Snatch x 6-8 per – Rest 60 seconds A3: Side Bridge x 30-45 seconds per – Rest 60 seconds MetCon
Warm Up Row 500m Dynamic Drills Workout of the Day 10 minutes @ 85% Row 200m 10/8 HR Push Ups 8 Jump Squats Rest/Walk 4 minutes 10 minutes @ 85% Run 250m 5 GTO (115/75) 10 Alt. Reverse Lunges Rest/Walk 4 minutes 10 minutes @ 85% 5 CTB Pull Ups 7 Burpees 30 Double Unders
Warm Up Row 300m Then 2 Rounds 1 Length Bear Crawl 10 Good Mornings w/ PVC 10 Scap Push Ups Strength/Skill 4 Sets A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 20X1 – Rest 60 seconds A3: Russian Step Ups x 6-8 per –
Warm Up Dynamic Drills Hip and Front Rack Mobility 2 Rounds 10 Goblet Squats @ 30X1 10 Scap Push Ups Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 4-6 reps @ 21X1 – Rest 60 seconds A3: Plank on elbows x 45-60 seconds
Warm Up 3 minutes Jumprope Then 2 Rounds 5 Inchworms 10 KBS 5 Box Jumps – Step Down Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 – Rest 45 seconds A3: Palloff Press x 30 seconds per – Rest 45 seconds
