Warm Up Row 300m or Run 250m Dynamic Drills 2 Rounds 3 TGU Per 6 KB Snatch Per MetCon 10 minutes @ 80% of: 3 TGU Per 6 KB Snatch Per 9 Abmat Sit Ups Rest/Walk 5 minutes 10 minutes @ 80% of: 5 CTB Pull Ups 10 Push Press (75/55) Run 250m Rest/Walk 5 […]
Warm Up Row 300m Foam Roll and Hip Mobility 2 Rounds 5 Supinated Ring Rows @ 2111 10 Goblet Squats @ 30X1 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Strict Chin Ups x Max Reps OR Perform 2-3 negatives @ 40A1 –
Warm Up Dynamic Drills Hip and Front Rack Mobility 2 Rounds 10 Dislocates 10 T Push Ups 10 Thrusters (45/35) Workout of the Day 14.5 21-18-15-12-9-6-3 of: Thrusters (95/65) Bar Facing Burpees
Warm Up Jumprope 3 minutes 2 Rounds 5 Inchworms 1 Length Bear Crawl 1 Length Crab Walk Strength/Skill 4 Sets for Quality A1: Weighted Pull Ups x 2-3 reps @ 21X1 OR 2-3 Negatives @ 40A1 – Rest 30 seconds A2: KB Windmill x 4-6 per side @ 3111 – Rest 30 seconds A3: Hollow
Warm Up Row 300m Dynamic Drills Then 2 Rounds 10 Dislocates 10 T Push Ups 10 SA KBS (5 per) Strength/Skill 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 45 seconds A2: Russian KBS x 10-15 – Rest 45 seconds A3: Plank on elbows x 45-60 seconds – Rest 45 seconds MetCon 2
Warm Up 3 minutes Jumprope Dynamic Drills 2 Rounds 10 OHS 10 Dislocates Run 250m Workout of the Day 10 minutes @ 80% 5 Thrusters (95/65) 7 Burpees 60m SA Farmers Carry AHAP (30 left, 30 right) Rest/Walk 5 minutes 10 minutes @ 80% 5 KB Snatch per (53/35) 10 Abmat Sit Ups 30 Double
Warm Up Row 300m Then Foam Roll and Hip Mobility 2 Rounds 5 Ring Rows @ 2111 10 Goblet Squats @ 30X1 10 Scap Push Ups Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: False Grip Ring Rows x 4-6 reps @ 2111 (Work the false grip
Warm Up Dynamic Drills 2 Rounds Row 15 cals 10 Dislocates 10 Wallballs Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups
Warm Up Dynamic Drills 2 Rounds Row 250m 15 Dislocates 10 Scap Push Ups Strength/Skill 4 Rounds For Quality A1: Nose to wall Handstand Hold x 60 seconds – Rest 45 seconds A2: Toes to Bar x 8-10 (Try to perform these @ 2111 if possible) – Rest 45 seconds A3: Dips (Rings or Stationary)
Row 500m Hip Mobility 5 minutes Then 2 Rounds 10 Goblet Squats 30X1 10 Wallslides Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds A3: Side Bridge x 30-45 seconds – Rest 60 seconds MetCon EMOM
