Warm Up Row 250m Dynamic Drills Then Wallslides x 10 Scap Push Ups x 10 T Push Ups x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 @ 21X1 – Rest 60 seconds A3: Hollow Hold/Rocks x 20 […]
Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squats x 10 @ 30X1 Ring Rows x 5 @ 20X1 Workout of the Day A. 4 sets A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds A2: Weighted Pull Ups x 2-3 reps @
Warm Up Run or Row 250m Dynamic Drills Front Rack Mobility Then Box Jump/Step Down x 5 Good Morning x 10 w/ PVC Russian KBS x 15 Workout of the Day A. 4 Sets A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps A2: Box Jump x 5 @ 13X1 – Rest 30
Warm Up Run 400m Dynamic Drills Then Scap Push Ups x 10 SA KBS x 10 per HS Hold x 60 seconds Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: KB Snatch x 5 per (focus on speed and mechanics) – Rest 60 seconds
Warm Up Row 300m Dynamic Drills Then Inchworms x 5 Good Mornings x 10 Russian KBS x 15 Workout of the Day A. 5 Sets A1: Snatch Grip RDL x 4-6 reps @ 30X1 – Rest 60 seconds A2: Ring Rows x 6-8 @ 20X1 – Rest 60 seconds A3: Double KB Front Racked Squat
Warm Up Jumprope 3 minutes Dynamic Drills Then Wall Walk x 2 Alt. TGU x 4 Box Jump/Step Down x 6 Workout of the Day 10 minutes @ 85% of: HSPU x 5 OR Wall Walk x 2-3 reps Double Unders x 25 Row 150m Rest/Walk 5 minutes 10 minutes @ 85% of: Alt TGU
Warm Up Run 400m Dynamic Drills Workout of the Day A. 4 Sets A1: Weighted Pull Up x 2 reps @ 20X1 OR 2-3 reps @ 40A1 – Rest 30 seconds A2: Rope Climb x 1-2 reps (legless if possible) – Rest 30 seconds A3: FLR on floor x 30 seconds – Rest 30 seconds
Warm Up 1 Length Bear Crawl 1 Length Burpee Broad Jump 1 Length SLRDL Front Rack Mobility Then Box Jump/Step Down x 5 KBS x 10 Good Morning x 10 w/ PVC Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps A2: Double Unders x max
Warm Up Jumprope 3 minutes Dynamic Drills Shoulder Mobility and Pec Minor Stretch Then Wallslides x 10 T Push Ups x 10 Supinated Ring Rows x 10 Workout of the Day A. 4 Sets A1: Press x 6-8 reps @ 20X1 – Rest 45 seconds A2: Chin Ups x max reps – Rest 45 seconds
Warm Up Run 250m or Row 300m Dynamic Drills Then 1 Length Bear Crawl 1 Length Walking Lunge w’ pass through 1 Length Single Leg RDL Workout of the Day 8 minutes @ 85% of: KBS x 10 (53/35) Sit Ups x 10 Run 250m Rest/Walk 4 minutes 8 minutes @ 85% of: Pull Ups
