Workout of the Day

Warm Up Row 300m Then 2 of: Pull Up x 5 Push Up x 10 Squat x 15 Workout of the Day A. Press – Find 1RM Set 1 – 60-65% of possible 1-RM x 3 reps Set 2 – 70-75% of possible 1-RM x 2 reps Set 3 – 80-85% of possible 1-RM x […]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Dislocate x 6 OHS x 9 Workout of the Day A. Snatch – Take 15 minutes to build to a heavy single. -let your speed and mechanics determine what is “heavy” for you. B. Complete as many rounds and reps as

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Bar Tap x 10 Goblet Squat x 8 @ 20X1 T Push Up x 6 Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set

Warm Up In teams of 3, complete 3 rounds each of: Partner A – Row 200m Partner B – Hold Bottom of Goblet Squat Partner C – Hang from Pull Up Bar (perform Alt Hip Touches if possible) Workout of the Day A. 3-4 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Good Morning x 6 OHS x 9 Group Snatch Progressions Workout of the Day A. Every 90 seconds, for 12 minutes: Snatch x 1 B. 6 Sets Speed Deadlift x 2 @ 65% of 1RM Rest 2 minutes between C. 4

Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Wallball x 10 KB Snatch x 10 (5 per) Workout of the Day A. 5 Sets A1: 1 Front Squat @ 22X1 + 1 Front Squat @ 20X1 – Proceed immediatley to A2 A2: UNBROKEN Wallball x 15-20 (20/14lbs

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Workout of the Day A. 3 Sets for Quality  Bar Tap x 12  Hollow to Arch Rolls x 12 Freestanding HS Kick Ups/Hold practice or Nose to Wall Hold x 30 seconds B. 3 Sets Weighted Pull Up

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Seated Wallslide x 10 SA Bottoms Up KB Carry x 1 length per Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets): Press x 1  -Loads per set (by %): 55, 65, 70, 75,

Workout of the Day In teams of 2 or 3, partners will alternate full sets to complete as many rounds and reps as possible in 15 minutes of: Pull Up x 7 (CTB if possible) Box Jump Over x 7 (24/20″) Ground to Overhead x 7 (115/75lbs) Rest until the running clock reaches 20:00, and

Warm Up In teams of 3, complete 3 rounds each of: Partner A – Run or Row 250m Partner B – Hold FLR on floor Partner C – Hang from Pull Up Bar -Rotate when the rowing/running partner completes the 250m Workout of the Day In teams of 3, complete as many rounds and reps