Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds with PVC: Dislocate x 10 Thruster x 10 ’Tall‘ Jerk x 10 Workout of the Day A. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering. B. In teams […]
Warm Up Run 250m Then, 2 Rounds of: SA OH Walking Lunge x 10 steps per arm Ring Row x 10 Box Step Up x 10 Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 OR 2-3 Negatives
Warm Up Row 250m (No straps) Then 2 Rounds of: Inchworm x 3 Box Jump/Step Down x 5 Front Squat x 7 (45/35) Group Hang Clean Instruction Workout of the Day A. 5 Sets A1: High Hang Clean (Pockets) x 1.1.1 – Rest 10 seconds and reset between singles A2: Tall Box Jump x 1.1.1
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day A. CGBP x 5,4,3,2,1 (5 Sets) -Build to a heavy single, but not a 1RM. Rest 2 minutes between B. Weighted Pull Up x 3,2,1,3,2,1 (6 Sets) C. In
Warm Up EMOM, for 9 minutes (2 Sets) Min 1 – Row 15 Strokes Min 2 – Run 150m Min 3 – Jumprope Singles x 45 seconds Then 2 Sets of: Banded Lat Stretch x 60 seconds per side Couch Stretch x 60 seconds per Pec Minor Stretch x 60 seconds per Workout of the
Warm Up Squat to Stand x 5 Dislocate x 10 OHS x 15 Bear Crawl x 1 length Workout of the Day A. 3 Sets A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds A2: Single Leg Bounding x 1 length per – Rest 45-60 seconds B. 5 Sets Snatch + OHS x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 4 Ring Row x 6 Wallball x 8 Workout of the Day A. 10 minutes @ 85% of: TTB x 5 Alt KB Snatch x 10 Row 15 Strokes Rest/Walk 5 minutes 10 minutes @ 85% of: Burpees x 5 Wallball x 10
Warm Up Run or Row 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 10 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 @ 2111 – Rest 60 seconds
Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets 3 Position Power Snatch (Mid thigh, above the knee, below the knee) Each set is 3 reps, one from each position. B. 10
Warm Up Run 400m Dynamic Drills Then 1 Length Bear Crawl 1 Length Walking Lunge 1 Length Burpee Broad Jump Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunges x 10-12 reps @ 2010 – Rest 60 seconds A2: SA Seated KB Press x 6-8 per @ 20X1 – Rest 60
