Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then OHS x 10 Scap Push Ups x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Wallslides x 15 – Rest 60 seconds B. In […]
Warm Up 3 minutes Jumprope Dynamic Drills Then 2 Rounds Dislocates x 10 T Push Ups x 10 Alt KB Snatch x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per 21X1 – Rest 60 seconds A3: Hollow
Run 400m Dynamic Drills Then Inchworms x 10 Good Morning x 10 Russian KBS x 10 Workout of the Day A. 4 Sets A1: Segment Clean Deadlift x 3 – Rest 60 seconds A2: FLR on Rings x 45-60 seconds – Rest 60 seconds -For the Segment DL – Pause 3 seconds at the following positons
Warm Up Row 500m or Run 400m Dynamic Drills Then 1 Length SLRDL 1 Length Bear Crawl 1 Length Burpee Broad Jump Workout of the Day A. 4 Sets A1: SLRDL x 8-10 per @ 3011 A2: Nose to Wall HS Hold x 45-60 seconds A3: Double Unders x max reps 30 seconds – Rest
Warm Up Jumprope 3 minutes Dynamic Drills Then Scap Push Ups x 10 Ring Rows x 10 Alt TGU x 10 Workout of the Day A. 3 Sets A1: Push Press x 3-4 reps – Rest 60 seconds between B. Every minute on the minute for 10 minutes perform: Odd -Push Press x 5-7 @
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds OHS x 10 @ 30X1 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: Lying Ext. Rotations x 8-10 per @ 3011 – Rest 60
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. Every minute on the minute for 12 minutes perform: Min 1 – Goblet Squat x 8-10 Min 2 – Box Jump/Step Down x 8-10 Min 3 – HSPU x 5 OR Wall Walk x 2 Min 4
Warm Up Row 500m Dynamic Drills Then Inchworms x 5 Good Mornings x 10 Russian KBS x 15 Workout of the Day A. Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE Use the following rep schemes and percentages for the deadlift: Set 1 – 5 reps @ 50% of
Warm Up Run 400m or Row 500m Dynamic Drills Then Inchworms x5 Alt TGU x 10 Tall Box Alt. Step Ups x 10 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 45 seconds OR Wall Walk x 2-3 Alt. Pistols x 6-8 reps Alt. TGU x 6 B.
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Dislocates x 10 Scap Push Ups x 10 T Push Ups x 10 Workout of the Day A. Press – Find 1RM For the press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2
