Warm Up Row 300m or Run 250m Then 2 Rounds 1 Length Walking Lunge w/ pass through 1 Length Bear Crawl 1 Length SLRDL Workout of the Day 5 sets A1: Snatch Grip RDL x 6-8 reps @ 3011 – Rest 45 seconds A2: SA Bent Row x 6-8 per @ 20X1 – Rest 45 […]
Warm Up Row or Run 250m 2 Rounds Dislocates x 10 OHS x 10 Sots Press x 10 Snatch Instruction Strength/Skill 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Double Unders x 60 seconds – Rest 45 seconds A3: Side Bridge x 30-45 seconds per side – Rest
Warm Up Jumprope 3 minutes Pec Stretch and Shoulder Mobility 2 Rounds Dislocates x 10 T Push Ups x 10 Wallslides x 10 Strength/Skill 4 Sets A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds A2: Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds A3: Hollow Hold x 20-30 seconds
Warm Up Row 300m or Run 250m 2 Rounds 1 Length Walking Lunge 1 Length Bear Crawl 10 OHS Strenght/Skill 4 Sets A1: RFESS x 6-8 per @ 30X1 – Rest 45 seconds A2: Lying External Rotations x 8-10 per @ 2020 – Rest 45 seconds A3: FLR on Rings x 45-60 seconds – Rest
Warm Up Row 300m or Run 250m Dynamic Drills 2 Rounds Ring Rows x 5 @ 20X1 T Push Ups x 10 SLRDL x 5 per Strength/Skill 4 Rounds NOT for time A1: Weighted Pull Ups x 3-4 reps @ 20X1 A2: Nose to Wall HS Hold x 60 seconds OR 3 Wall Walks A3:
Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds Inchworms x 5 Good Mornings x 10 w/pvc Russian KBS x 10 Strength/Skill 4 Sets A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds MetCon Every minute on the minute for 12
Warm Up Row 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day 4 Sets Against a 4 minute clock: Row 500m or Run 400m Thrusters (45/35) x max reps in time remaining Rest 4 minutes between
Warm Up Run 250m 2 Sets Lying External Rotations x 8-10 per Scap Push Ups x 10 Strength/Skill 4 Sets A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds A3: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60
Warm Up Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Y T W Shoulder Activation x 2 minutes Alt. Turkish Get Ups x 10 Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Up x 1 rep @ 20X1 OR 2 reps @ 40A1 –
Warm Up Row 300m or Run 250m Dynamic Drills Then 1 Length SLRDL 1 Length Bear Crawl 1 Length Toy Soldiers Workout of the Day 10 minutes @ 80% Box Jump – Step Down x 5 (24″/20″) Row 15/12 Calories FLR on floor x 30 seconds Rest/Walk 5 minutes 10 minutes @ 80% KB Thruster
