Warm Up 3 minutes Jumprope Front Rack Mobility 2 Rounds 1 Length Walking Lunge w/ twist 10 T Push Ups 10 Russian KBS Strength/Skill 5 Sets A1: Power Clean Cluster x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jump x 5 @ 13X1 A3: Dips (Rings or Stationary) x 8-10 – Rest 60 […]
Warm Up Run 400m or Row 500m Dynamic Drills as a group Strength/Skill 5 sets A1: Nose to Wall Handstand Hold x 60 seconds or 2-3 Wall Walks or Handstand Hold (Heels to Wall) – Rest 45 seconds A2: Strict Toes to Bar x 8-10 reps @ 3111 OR 31A1 – Rest 45 seconds A3:
Warm Up 2 Rounds 10 Wallslides 1 Length Bear Crawl 1 Length Crab Walk Shoulder and Pec Mobility Strength/Skill 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 2111 – Rest 60 seconds A3: Side Bridge x 30-45 seconds per – Rest 60
Warm Up Row 300m or Run 250m Dynamic Drills 2 Rounds 3 TGU Per 6 KB Snatch Per MetCon 10 minutes @ 80% of: 3 TGU Per 6 KB Snatch Per 9 Abmat Sit Ups Rest/Walk 5 minutes 10 minutes @ 80% of: 5 CTB Pull Ups 10 Push Press (75/55) Run 250m Rest/Walk 5
Warm Up Row 300m Foam Roll and Hip Mobility 2 Rounds 5 Supinated Ring Rows @ 2111 10 Goblet Squats @ 30X1 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Strict Chin Ups x Max Reps OR Perform 2-3 negatives @ 40A1 –
Warm Up Dynamic Drills Hip and Front Rack Mobility 2 Rounds 10 Dislocates 10 T Push Ups 10 Thrusters (45/35) Workout of the Day 14.5 21-18-15-12-9-6-3 of: Thrusters (95/65) Bar Facing Burpees
Warm Up Jumprope 3 minutes 2 Rounds 5 Inchworms 1 Length Bear Crawl 1 Length Crab Walk Strength/Skill 4 Sets for Quality A1: Weighted Pull Ups x 2-3 reps @ 21X1 OR 2-3 Negatives @ 40A1 – Rest 30 seconds A2: KB Windmill x 4-6 per side @ 3111 – Rest 30 seconds A3: Hollow
Warm Up Row 300m Dynamic Drills Then 2 Rounds 10 Dislocates 10 T Push Ups 10 SA KBS (5 per) Strength/Skill 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 45 seconds A2: Russian KBS x 10-15 – Rest 45 seconds A3: Plank on elbows x 45-60 seconds – Rest 45 seconds MetCon 2
Warm Up 3 minutes Jumprope Dynamic Drills 2 Rounds 10 OHS 10 Dislocates Run 250m Workout of the Day 10 minutes @ 80% 5 Thrusters (95/65) 7 Burpees 60m SA Farmers Carry AHAP (30 left, 30 right) Rest/Walk 5 minutes 10 minutes @ 80% 5 KB Snatch per (53/35) 10 Abmat Sit Ups 30 Double
Warm Up Row 300m Then Foam Roll and Hip Mobility 2 Rounds 5 Ring Rows @ 2111 10 Goblet Squats @ 30X1 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: False Grip Ring Rows x 4-6 reps @ 2111 (Work the false grip
