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8.6.2014
Warm Up Jumprope 3 minutes 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Progressions as a group Strength/Skill 4 Sets A1: Hang Power Snatch x 1.1.1.1 – Rest 5 seconds between singles A2: Box Jump x 5 @ 13X1 – Rest 45 seconds A3: Nose to Wall HS
8.5.2014
Warm Up 3 minutes Jumprope Dynamic Drills Then Alternating TGU x 10 Box Jump/Step Down x 10 Workout of the Day 10 minutes @ 85% Alt. TGU x 4 Abmat Sit Ups x 10 Double Unders x 30 (90 singles) Rest/Walk 5 minutes 10 minutes @ 85% Box Jump/Step Down x 5 HR Push Ups
8.4.2014
Warm Up Row 300m or Run 250m Then 2 Rounds 1 Length Walking Lunge w/ pass through 1 Length Bear Crawl 1 Length SLRDL Workout of the Day 5 sets A1: Snatch Grip RDL x 6-8 reps @ 3011 – Rest 45 seconds A2: SA Bent Row x 6-8 per @ 20X1 – Rest 45
8.01.2014
Warm Up Row or Run 250m 2 Rounds Dislocates x 10 OHS x 10 Sots Press x 10 Snatch Instruction Strength/Skill 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Double Unders x 60 seconds – Rest 45 seconds A3: Side Bridge x 30-45 seconds per side – Rest
7.31.2014
Warm Up Jumprope 3 minutes Pec Stretch and Shoulder Mobility 2 Rounds Dislocates x 10 T Push Ups x 10 Wallslides x 10 Strength/Skill 4 Sets A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds A2: Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds A3: Hollow Hold x 20-30 seconds
7.30.2014
Warm Up Row 300m or Run 250m 2 Rounds 1 Length Walking Lunge 1 Length Bear Crawl 10 OHS Strenght/Skill 4 Sets A1: RFESS x 6-8 per @ 30X1 – Rest 45 seconds A2: Lying External Rotations x 8-10 per @ 2020 – Rest 45 seconds A3: FLR on Rings x 45-60 seconds – Rest
7.29.2014
Warm Up Row 300m or Run 250m Dynamic Drills 2 Rounds Ring Rows x 5 @ 20X1 T Push Ups x 10 SLRDL x 5 per Strength/Skill 4 Rounds NOT for time A1: Weighted Pull Ups x 3-4 reps @ 20X1 A2: Nose to Wall HS Hold x 60 seconds OR 3 Wall Walks A3:
7.28.2014
Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds Inchworms x 5 Good Mornings x 10 w/pvc Russian KBS x 10 Strength/Skill 4 Sets A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds MetCon Every minute on the minute for 12
7.25.2014
Warm Up Row 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day 4 Sets Against a 4 minute clock: Row 500m or Run 400m Thrusters (45/35) x max reps in time remaining Rest 4 minutes between