Warm Up Row 300m or Run 250m Dynamic Drills and Front Rack Mobility 2 Rounds TGU x 3 per Jumprope x 60 seconds Strength/Skill Every minute on the minute for 12 minutes (4 sets) perform: Minute 1 – Power Clean x 3 Minute 2 – TGU x 3 per Minute 3 – Double Unders x […]
Warm Up Jumprope 3 minutes 2 Rounds Arm Circles x 5 – both directions Dislocates x 10 T Push Ups x 10 Strength/Skill A. 4 Sets A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds A2: Hollow Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Dips (Rings or Stationary)
Warm Up Run 250m or Row 300m Dynamic Drills 2 Rounds Tall Box Step Ups x 5 per KB Snatch x 10 per Sit Ups x 10 Workout of the Day 12 minutes @ 80% of: Burpee Pull Up x 5 Sit Ups x 10 SA OH Carry x 60m (30 L – 30
Warm Up Row 300m Dynamic Drills and HIp Mobility 2 Rounds Ring Rows x 5 OHS x 10 Scap Push Ups x 10-15 Strength/Skill A. 4 Sets A1: Back Squat x 3 @ 20X1 – Rest 45 seconds A2: Side Bridge x 30-45 seconds per – Rest 45 seconds B. 3 Sets Weighted Pull Ups
Warm Up Run 250m or Row 300m 2 Rounds Inchworms x 5 Good Mornings x 10 KBS x 15 Strength/Skill 4 Sets A1: RDL x 6-8 reps @ 3011 – Rest 45 seconds A2: SA Press x 4-6 per @ 21X1 – Rest 45 seconds A3: Weighted Step Ups x 6-8 per – Rest 45
Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility 1 Round Goblet Squats x 10 @ 20X1 Good Mornings x 10 w/ pvc Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 20X1 – Rest 45 seconds A2: Lying External Rotations x 8-10 per @ 3011 – Rest 45 seconds MetCon 4 Sets
Warm Up Run 250 or Row 300m Dynamic Drills 2 Rounds 1 Length Waling Lunge 1 Length Bear Crawl Workout of the Day 10 minutes @ 80% Alt KB Snatch x 10 Sit Ups x 15 Run 250m Rest/Walk 5 minutes 8 minutes @ 85% HR Push Ups x 5 Box Jump – Step Down
Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds Dislocates x 10 Scap Push Ups x 10 Push Press x 10 (45/35) Strength/Skill 4 Sets A1: Push Press x 4-6 reps – Rest 45 seconds A2: Hollow Hold x 20-30 seconds – Rest 45 seconds A3: Ring Push Ups x max reps @ 1010 –
Warm Up Run 250m or Row 300m Ankle and Hip Mobility 2 Rounds Ring Rows x 5 @ 2011 Goblet Squats x 10 @ 20X1 Banded Good Mornings x 10 @ 30X1 Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 20X1 – Rest 45 seconds A2: SA Bent Row x 6-8 per @
Warm Up 3 minutes Jumprope Dynamic Drills 2 Rounds 10 SA KBS 10 Alt. Reverse Lunges Strength/Skill 4 Sets Turkish Get Up x 3 per – Rest 30 seconds Toes to Bar x 6-8 reps @ 3010 – Rest 30 seconds Double Unders x 60 seconds – Rest 30 seconds MetCon Complete as many rounds
