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
Warm Up Row 300m Dynamic Drills 2 Rounds 10 Dislocates 10 Wallslides 10 T Push Ups Strength/Skill 4 Sets A1: Press x 3-5 reps @ 20X1 – Rest 45 seconds A2: Side Bridge Left x 45-60 seconds – Rest 45 seconds A3: Dips (Rings or stationary) x max reps @ 2010 – Rest 45
Warm Up Run 400m Dynamic Drills 1 Length Walking Lunge 1 Length Bear Crawl 1 Length Single Leg RDL Workout of the Day 12 minutes @ 80% Walking Lunges x 10 Hollow Hold x 20 seconds Row 300m Rest/Walk 5 minutes 12 minutes @ 80% Burpee Pull Up x 5 Sit Ups x10 Run 250m
Warm Up 3 minutes Jumprope Dynamic Drills as a group Ankle, Hip, and Mobility Then 10 Goblet Squats @ 32X1 5 Ring Rows @ 20X1 Strength/Skill 4 Sets A1: Front Squat x 2-3 reps @ 32X1 – Rest 60 seconds A2: Weighted Pull Up x 5,4,3,2,1 @ 20X1 – Rest 60 seconds A3: L
