Warm Up Dynamic Drills 2 Rounds 1 Length Walking Lunges 10 Scap Push Ups Strength/Skill 4 Sets A1: Alt. TGU x 10 – Rest 60 seconds A2: Toes to Bar x 4-6 reps @ 3011 OR 30A1 – Rest 60 seconds A3: FLR on Rings x 45-60 seconds – Rest 60 seconds A4: Double Unders […]
Warm Up 3 Minutes Jumprope Dynamic Drills 2 Rounds 10 Wallslides 10 Scap Push Ups 5 Ring Rows @ 2011 Strength/Skill 4 Sets A1: Press x 6-8 reps @ 20X1 – Rest 60 seconds A2: KBS x 10-15 – Rest 60 seconds A3: Supinated Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds
Warm Up Run 400m Dynamic Drills Then 2 Rounds 10 Goblet Squats @ 30X1 10 T Push Ups Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: KB Snatch x 6-8 per – Rest 60 seconds A3: Side Bridge x 30-45 seconds per – Rest 60 seconds MetCon
Warm Up Row 500m Dynamic Drills Workout of the Day 10 minutes @ 85% Row 200m 10/8 HR Push Ups 8 Jump Squats Rest/Walk 4 minutes 10 minutes @ 85% Run 250m 5 GTO (115/75) 10 Alt. Reverse Lunges Rest/Walk 4 minutes 10 minutes @ 85% 5 CTB Pull Ups 7 Burpees 30 Double Unders
Warm Up Row 300m Then 2 Rounds 1 Length Bear Crawl 10 Good Mornings w/ PVC 10 Scap Push Ups Strength/Skill 4 Sets A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 20X1 – Rest 60 seconds A3: Russian Step Ups x 6-8 per –
Warm Up Dynamic Drills Hip and Front Rack Mobility 2 Rounds 10 Goblet Squats @ 30X1 10 Scap Push Ups Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 4-6 reps @ 21X1 – Rest 60 seconds A3: Plank on elbows x 45-60 seconds
Warm Up 3 minutes Jumprope Then 2 Rounds 5 Inchworms 10 KBS 5 Box Jumps – Step Down Strength/Skill 5 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 – Rest 45 seconds A3: Palloff Press x 30 seconds per – Rest 45 seconds
Warm Up Dynamic Drills 2 Rounds 5 Ring Rows 10 Push Press (45/35) Strength/Skill 4 Sets A1: Push Press x 8-10 reps – Rest 60 seconds A2: SA Bent Row x 8-10 reps @ 2111 – Rest 60 seconds A3: Hollow Rocks/Hold x 20 seconds – Rest 60 seconds MetCon Every minute on the minute
Warm Up 2 Rounds Row or Run 250m 15 Dislocates 10 T Push Ups 5 Ring Rows Workout of the Day 10 minutes @ 80% 5 NoPU Burpees 10 Abmat Sit Ups Row 250m Rest/Walk 5 minutes 10 minutes @ 80% 5 Toes to Bar 10 Box Jump Overs (24/20″) Run 250m Rest/Walk 5 minutes
Warm Up Dynamic Drills Then 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Workout of the Day 5 Sets A1: RDL x 8-10 reps @ 3111 – Rest 60 seconds A2: SA Press x 8-10 per @ 21X1 – Rest 60 seconds A3: Weighted Walking Lunges w KB’s x 16-20 steps – Rest
