Warm Up Row 300m Dynamic Drills Then Hang from bar x 45 seconds Step Ups x 10 (5 per) T Push Ups x 10 Workout of the Day A. EMOM for 20 minutes Min 1 – Rope Climb x 1-2 reps (Legless if possible) Min 2 – Alt. Pistols x 6-10 Min 3 – Toes […]
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squats x 10 @ 20X1 Scap Push Ups x 10 Pull Ups or Ring Rows x 5 @ 21X1 Workout of the Day A. 4 Sets A1: Front Squat x 2 @ 20X1 – Rest 60 seconds A2: Weighted Pull
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Wall Walk x 3 Wallball x 6 KBS x 9 Workout of the Day 10 minutes @ 85% of: HSPU x 5 OR Wall Walk x 3 Double Unders x 20 Run 250m Rest/Walk 5 minutes 8 minutes @ 90% of: Hang Power Clean x
Warm Up Run 400m Dynamic Drills Then Wallslides x 10 T Push Ups x 10 Push Press x 10 (45/35) Workout of the Day A. 3 Sets A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 4-6 reps per @ 21X1 – Rest 60 seconds B. 3 Sets
Warm Up Run 250m Dynamic Drills Then Good Mornings x 10 KBS x 15 T Push Ups x 10 Workout of the Day A. 4 Sets A1: Deadlift x 4-6 reps @ 31X1 – Rest 60 seconds A2: Ring Push Ups x max reps @ 1010 – Rest 60 seconds B. In teams of 2,
Warm Up Jumprope 3 minutes Dynamic Drills Then Inchworms x 5 Good Mornings x 10 Box Jumps/Step Down x 5 Workout of the Day A. 3 Sets A1: Power Clean x 3 TNG A2: Box Jump x 5 @ 13X1 – Rest 60 seconds B. 3 Sets B1: Power Snatch x 3 TNG B2: Double
Warm Up Row or Run 250 Dynamic Drills Ankle, Hip, and Front Rack Mobility Then OHS x 10 @ 20X1 Ring Rows x 10 @ 21X1 Hang from Pull Up bar x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds A2: Weighted Pull
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Wall Walks x 2 Alt. TGU x 4 Box Jump/Step Down x 6 Workout of the Day 10 minutes @ 85% of Alt. TGU x 4 Double Unders x 20 Run 250m Rest/Walk 5 minutes 10 minutes @ 85% of: HSPU x 5 or Wall
Warm Up Row 250m Dynamic Drills Then Wallslides x 10 Scap Push Ups x 10 T Push Ups x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 @ 21X1 – Rest 60 seconds A3: Hollow Hold/Rocks x 20
Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squats x 10 @ 30X1 Ring Rows x 5 @ 20X1 Workout of the Day A. 4 sets A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds A2: Weighted Pull Ups x 2-3 reps @
