Workout of the Day

Warm Up Row 300m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day A. 5 Sets – Deadlift @ 30X1 Set 1 – 4 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – […]

Warm Up Row 300m Then 2 Rounds as a group of: Dislocate x 5 Snatch Grip RDL x 5 Hang Power Snatch x 5 OHS x 5 Snatch Balance x 5 Workout of the Day A. Take 5 minutes to work on Double Unders B. Every 2 minutes, for 14 minutes (7 Sets): Snatch x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Dislocate x 10 Workout of the Day A. 6 Sets – Press Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1 rep @ 85% Set 4 –

Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobiliy Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) Scap Push Up x 10 Workout of the Day A. 5 Sets – Front Squat @ 20X1 Set 1 – 5 reps @ 70% Set 2 – 4 @ 75%

Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean x 3 (155/105) HSPU x 6 (Strict if possible) Goblet Squat x 9 (70/44) Rest until the running clock reaches 20:00, and then… In teams of 2,

Warm Up Jumprope 3 minutes Then Walking Lunge x 1 length Bear Crawl x 1 length Deadhang x 60 seconds Burpee Broad Jump x 1 length Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Wtd Walking Lunge x 12-16 steps Strict TTB x 4-6 Wall Walk x 2-3 B.

Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 Russian KBS x 9 Workout of the Day A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 7 reps @ 65% of 1-RM Set 2 – 5 reps @ 70%

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 5 Good Morning x 7 OHS x 9 Workout of the Day A. 5 Sets A1: Hang Snatch (Mid Thigh) + Snatch + OHS – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 4 Sets Complete as

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Wall Walk x 2 Workout of the Day A. 5 Sets A1: Press x 3-4 @ 80% A2: Couch Stretch x 60 seconds per B. 1 Set Press x max reps @ 75% C. In teams of 2,

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Front Squat x 10 @ 20X1 T Push Up x 10 Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 5-7 – Rest 60 seconds B. 3 Sets