Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility 2 Rounds 5 Box Jumps/Step Down 10 Goblet Squats 10 KBS Workout of the Day Every minute on the minute for 12 minutes: Odd – 1 Power Clean + 7 Front Squats @ 50-60% of FS 1RM Even – FLR on […]
Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds Ring Rows x 5 @ 2110 Dislocates x 10 KBS x 10 Strength/Skill 4 Sets A1: Weighted Chin Up x 1 OR 2-3 reps @ 40A1 – Rest 20 seconds A2: Rope Climb x 1 (Legless if possible) – Rest 30 seconds A3: Strict Pull
Warm Up Run 250m Dynamic Drills 2 Rounds 5 Good Mornings w/PVC 10 Dislocates 15 OHS Workout of the Day 10 minutes @ 80% Run 250m FLR x 30 seconds Row 250m Rest/Walk 5 minutes 10 minutes @ 80% Box Jumps/Step Down x 10 Hollow Hold x 20 seconds Farmers Carry x 60m (70/44
Warm Up 3 minutes Jumprope Dynamic Drills and Hip Mobility 2 Rounds 10 Goblet Squats @ 20X1 5 Seated Box Jumps Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 20X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 3011 – Rest 60 seconds MetCon 3 Rounds for time of:
Warm Up Run 400m Dynamic Drills 2 Rounds 10 Wallslides 10 Face Pulls 10 T Push Ups Strength/Skill 4 Sets A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: Strict Dips (Rings or Stationary) x 6-10 reps @ 2010 – Rest 60 seconds A3: Box Jumps (Step Down) x 10 – Rest
Warm Up Dynamic Drills 2 Rounds 5 Deck Squats 10 Dislocates 10 T Push Ups Strength/Skill A. 4 Sets A1: Push Press x 5-7 reps – Rest 45 seconds A2: Hollow Rocks x 20-30 seconds – Rest 45 seconds B. 4 Sets B1: Weighted Pull Up x 4-6 reps @ 21X1 OR 2-3 reps @
Warm Up Run 250m Dynamic Drills 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 A3: Nose to Wall Handstand Hold x 45 seconds OR 2-3 Wall Walks A4: Powell Raise x 8
Warm Up Row 300m Ankle and Hip Mobility 2 Rounds 10 Dislocates 10 OHS 5 Box Jumps Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 20X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per @ 3011 – Rest 60 seconds A3: Russian Twist x 20 – Rest 60 seconds MetCon
Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds 3 TGU per 6 Ring Rows Workout of the Day 10 minutes @ 80% 3 TGU per (44/35) 6 Jump Squats 30 Double Unders Rest/Walk 5 minutes 10 minutes @ 80% 3 Wall Walks 6 Pull Ups OR Ring Rows 12 Calorie Row Rest/Walk 5 minutes
Warm Up Jumprope 3 minutes Dynamic Drills 1 Length Walking Lunge w/ twist 1 Length Bear Crawl 1 Length Burpee Broad Jump Workout of the Day 5 sets A1: Single Leg RDL x 8-10 per @ 30X1 – Rest 90 seconds A2: Single Arm Press x 8-10 per @ 20X1 – Rest 90 seconds A3:
