Warm Up Row 300m Hip Mobility 2 Rounds 10 Dislocates 10 OHS 5 Depth Jumps Strength/Skill A. In 12 minutes, build to a 3RM Back Squat @ 20X1 B. In 8 minutes, build to a 2RM Weighted Pull Up @ 20X1 OR perform 3 sets of of Pull Ups x 2-3 reps @ 40A1 MetCon […]
Warm Up Run 400m Then 2 Rounds 5 Inchworms 10 Good Mornings 10 Figure 8’s Strength/Skill 4 Sets A1: RDL x 6-8 reps @ 3111 – Rest 60 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 60 seconds MetCon 4 Rounds for times Against a 3 minute clock: Run 400m AMRAP
Warm Up Row 300m Dynamic Drills Strength/Skill 4 Rounds NOT for time A1: 1-2 Rope Climbs – Rest 30 seconds A2: 5 Roll to Candlestick – Rest 30 seconds A3: 5 Tall Box Jumps – Rest 30 seconds A4: L Sit for Max time – Rest 30 seconds MetCon 1000m Row x 2 Rest 4-6
Warm Up Run 400m or Row 500m Dynamic Drills 2 Rounds 10 Wallslides 10 T Push Ups 1 Length Crab Walk Strength/Skill 4 Sets A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: Double Unders x 60 seconds – Rest 60 seconds A3: Side Bridge x 30 seconds per – Rest 60
Warm Up Jumprope 3 minutes Dynamic Drills as a group Workout of the Day Every minute on the minute for 12 minutes of: Odd – Deadlift x 7 @ 50% of 1RM Even – Burpees x 10 Every minute on the minute for 12 minutes of: Odd – 7 Push Press @ 60% of 1RM
Warm Up Row 300m Hip Mobility as a group 2 Rounds 10 Good Mornings 10 OHS 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Ring Rows x 6-8 @2111 (Get as horizontal as possible and try to perform reps using a false grip)
Warm Up Row 300m Hip Mobility as a group 2 Rounds 10 Good Mornings 10 OHS 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Ring Rows x 6-8 @2111 (Get as horizontal as possible and try to perform reps using a false grip)
Warm Up 3 minutes Jumprope Front Rack Mobility 2 Rounds 1 Length Walking Lunge w/ twist 10 T Push Ups 10 Russian KBS Strength/Skill 5 Sets A1: Power Clean Cluster x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jump x 5 @ 13X1 A3: Dips (Rings or Stationary) x 8-10 – Rest 60
Warm Up Run 400m or Row 500m Dynamic Drills as a group Strength/Skill 5 sets A1: Nose to Wall Handstand Hold x 60 seconds or 2-3 Wall Walks or Handstand Hold (Heels to Wall) – Rest 45 seconds A2: Strict Toes to Bar x 8-10 reps @ 3111 OR 31A1 – Rest 45 seconds A3:
Warm Up 2 Rounds 10 Wallslides 1 Length Bear Crawl 1 Length Crab Walk Shoulder and Pec Mobility Strength/Skill 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 2111 – Rest 60 seconds A3: Side Bridge x 30-45 seconds per – Rest 60
