8.20.2014 Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip and Front Rack Mobility Then Scap Pull Ups x 10 Scap Push Ups x 10 Goblet Squats x 10 @ 20X1 Workout of the Day A. A1: Front Squat x 3RM @ 20X1 (Bulid to today’s max in 12 minutes) A2: Plank on Elbows x […]
Warm Up Run 400m Dynamic Drills 2 Rounds Box Jump/Step Down x 5 Scap Push Up x 10 Scap Pull Up x 5 -Scap Pull Up is going from dead hang to hollow and lat active. Workout of the Day In teams of 4, complete as many reps as possible in 30 minutes of: Run
Warm Up Row 300m Dynamic Drills Then 2 Rounds Inchworms x 5 Good Mornings x 10 T Push Ups x 10 Strength/Skill 4 Sets A1: Deadlift x 3 reps @ 20X1 – Rest 60 seconds A2: HSPU x max reps OR Ring Push Ups x max reps @ 1010 – Rest 60 seconds MetCon Complete
Warm Up 3 minutes Jumprope Dynamic Drills Then 2 Rounds Inchworms x 5 Good Mornings x 10 T Push Ups x 10 Workout of the Day 5 Sets A1: RDL x 6-8 reps @ 3011 – Rest 45 seconds A2: SA Press x 6-8 per @ 20X1 – Rest 45 seconds A3: Alt. Front Racked
Warm Up Run 400m 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Instruction Strength/Skill 4 Sets A1: 1 Power Snatch + 2 OHS A2: Box Jump x 5 @ 13X1 – Rest 45 seconds A3: Side Bridge x 30-45 seconds per – Rest 45 seconds MetCon In teams
Warm Up Row 300m or Run 250m Dynamic Drills Then 2 Rounds Pull Ups x 5 HR Push Ups x 10 KBS x10 Workout of the Day 10 minutes @ 85% of: Pull Ups x 5 Sit Ups x 10 SA OH Carry x 60m (30 L – 30 R) Rest/Walk 5 minutes 10 minutes
Warm Up 3 minutes Jumprope Shoulder mobility and Scapular stability drills 2 Rounds Scap Push Ups x 10 T Push Ups x 10 Hang from Pull Up bar x 30-45 seconds Strength/Skill A. 4 Sets A1: CGBP x 3-4 reps @ 21X1 – Rest 60 seconds A2: Strict TTB x 4-6 (@3011 if possible) –
Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Front Squat x 10 @ 31X1 (45/35#) Ring Rows x 5 @ 20X1 Strength/Skill 4 Sets A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds A2: Weighted Pull Up x 3-4 reps @ 20X1 OR 2-3 reps @ 40A1
Warm Up Jumprope 3 minutes 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Progressions as a group Strength/Skill 4 Sets A1: Hang Power Snatch x 1.1.1.1 – Rest 5 seconds between singles A2: Box Jump x 5 @ 13X1 – Rest 45 seconds A3: Nose to Wall HS
Warm Up 3 minutes Jumprope Dynamic Drills Then Alternating TGU x 10 Box Jump/Step Down x 10 Workout of the Day 10 minutes @ 85% Alt. TGU x 4 Abmat Sit Ups x 10 Double Unders x 30 (90 singles) Rest/Walk 5 minutes 10 minutes @ 85% Box Jump/Step Down x 5 HR Push Ups
