Workout of the Day

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 5 Snatch Grip RDL x 5 Power Snatch x 5 OHS x 5 @ 32X1 Workout of the Day A. 5 Sets Power Snatch x 3 + OHS x 1 @ 32X1 – Not Touch & Go. Reset between each rep […]

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Push Up x 5 Goblet Squat x 5 @ 31X1 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: L Sit x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Scap Push Up x 10 Walking Lunge x 1 length Workout of the Day 10 minutes @ 85% of: Row 15 strokes Push Up x 12/10 Box Jump Over x 9 (24/20) Rest/Walk 5 minutes, then: 10 minutes @ 85% of:

Warm Up Run or Row 250m 2 Rounds of: Dislocate x 10 Scap Pull Up x 10  T Push Up x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Weighted Pull

Workout of the Day In teams of 2, with only one person working at at time, work together to complete 4 rounds of the following: Thruster x 30 (95/65) Pull Up x 30 Run 400m or Row 500m -each partner will run or row and may not begin the next round of thrusters until both

Warm Up In teams of 3, complete 3 sets each of: Partner A – Run or Row 150m Partner B – Hold the bottom of the Goblet Squat Partner C – Hang from Pull Up bar -Rotate when the rowing/running partner completes their 150m. Front Rack Mobility Workout of the Day A. 4 Sets A1:

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Snatch Grip RDL x 5 Hang Power Snatch x 5 Snatch Grip Push Press x 5 OHS x 5 Workout of the Day A. 4 Sets A1: Hang Power Snatch (below the knee) x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 Goblet Squat x 10 Workout of the Day A. 3 Sets A1: Pull Up (Pronated) x max reps – Rest 60 seconds A2: Chin Up (Supinated) x max reps – Rest 60 seconds A3: Ring Row (AHAP) x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Single Arm Bottoms Up KB Press x 10 (5 per) @ 2112 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds

Warm Up Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 T Push Up x 10 Deadhang x 30 seconds Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 32X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest