Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: TGU x 1 per side. Each rep should take at least 20 seconds. Go slow and focus on stability in each position. Wall Walk x 2 Alt. Hanging Hip Touch x 8 or Deadhang 30 seconds Workout of the Day A. 3 Sets for […]
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. CGBP – Find 1RM For the bench press, perform the following reps and percentages: Set 1 – 60% of possible 1-RM x 3 reps Set 2 – 75% of possible
Warm Up In teams of 4, complete 2 rounds each of: Partner A – Row 200m Partner B – FLR on floor Partner C – Bottom of Goblet Squat Partner D – Deadhang from Pull Up bar Workout of the Day A. 3 Sets for Max Reps 60 seconds – Wallball (20/14lbs to 10/9′ target)
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 KBS x 10 Squat Jump x 5 Bar Tap (Kips) x 5 Workout of the Day A. Back Squat – Build to a 1RM Use the following percentages when building to today’s 1RM Set 1 –
Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row 50 Cals or Run 500m w/ Medball (250m each partner with 20/14 ball) KBS x 40 (53/35) Pull Up x 30 Burpee x 20 Plate Pinch Carry
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Single Arm OH Carry x 1 length per Walking Lunge x 1 length Workout of the Day A. 5 Sets A1: Alt Front Racked Reverse Lunges x 6-8 per – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 –
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds as a group with empty bar of: RDL x 5 Hang Power Clean x 5 Front Squat x 5 Press x 5 Push Jerk x 5 Workout of the Day A. Take 15 minutes to build in the following complex:
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 1 per (SLOW) T Push Up x 10 Ring Row x 5 @ 2111 Workout of the Day A. 5 Sets A1: CGBP x 3 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m Partner B – Single Under Jumprope Partner C – Hold Bottom Position of the OHS -Rotate stations when the rowing partner completes the 200m. Workout of the Day A. 10 minutes @ 85% of: Double Under x 30 Row
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Goblet Squat x 10 Workout of the Day A. 5 Sets A1: Back Squat x 2-3 @ 30X1 – Rest 60 seconds A2: Nose to Wall HS Hold x 45-60
