Warm Up Run 250m 2 Sets Lying External Rotations x 8-10 per Scap Push Ups x 10 Strength/Skill 4 Sets A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds A3: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 […]
Warm Up Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Y T W Shoulder Activation x 2 minutes Alt. Turkish Get Ups x 10 Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 1 rep @ 20X1 OR 2 reps @ 40A1 –
Warm Up Row 300m or Run 250m Dynamic Drills Then 1 Length SLRDL 1 Length Bear Crawl 1 Length Toy Soldiers Workout of the Day 10 minutes @ 80% Box Jump – Step Down x 5 (24″/20″) Row 15/12 Calories FLR on floor x 30 seconds Rest/Walk 5 minutes 10 minutes @ 80% KB Thruster
Warm Up 3 minutes Jumprope Dynamic Drills Then Good Mornings x 10 T Push Ups x 10 Inchworms x 5 Workout of the Day 5 sets A1: Snatch Grip RDL x 8-10 reps @ 3011 – Rest 60 seconds A2: SA KB Press x 8-10 per @ 20X1 – Rest 60 seconds A3: Russian
Warm Up Run 400m Dynamic Drills 2 Rounds 5 Inchworms 10 Good Mornings 10 SA KBS (5 per) Strength/Skill A. Deadlift x 3 reps @ 20X1 Take 15-20 minutes to build to a heavy set of 3 reps with perfect posture and mechanics MetCon For time: Deadlift x 15 reps @ 75% of “A” HR
Warm Up Row 300m Dynamic Drills Ankle and Front Rack Mobility 2 Rounds Box Jumps – Step Down x 5 Inchworms x 5 Russian KBS x 10 Strength/Skill 5 Sets A1: Power Clean x 3,2,1,1,1 – (Build to a max in the 5 sets) A2: Side Bridge x 30-45 seconds per – Rest 90 seconds
Warm Up Row 300m or Run 250m Dynamic Drills Ankle and Hip Mobility Then Good Mornings x 10 OHS x 10 Box Jumps – Step Down x 5 Strength/Skill A: Find 1RM Back Squat Use the following percentages when building to today’s 1RM * Set 1 – 50% of possible 1-RM x 5 reps *
Warm Up Jumprope 3 minutes Dynamic Drills Strength/Skill Every minute on the minute for 12 minutes (4 sets) perform: Minute 1 – Double Unders x max reps in 30 seconds Minute 2 – FLR on floor x 30 seconds Minute 3 – Hollow Hold x 20-30 seconds MetCon Complete as many reps as possible in
Warm Up Dynamic Drills 2 Rounds 5 Ring Rows 10 Scap Push Ups Run 250m Strength/Skill 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 – 75% of possible 1-RM x 2 reps * Set 3
Warm Up 3 minutes Jumprope Then 2 Rounds 1 Length Walking Lunge 1 Length Bear Crawl 10 Scap Push Ups Strength/Skill 4 Sets A1: Alt. Front Racked Reverse Lunges x 6-8 per @ 2010 – Rest 60 seconds A2: Nose to Wall Handstand Hold x 45-60 seconds OR 3-4 Wall Walks – Rest 60
