Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 Dislocate x 10 Ring Row x 5 @ 2111 (work on false grip) Workout of the Day A. 4 Sets A1: Weighted Pull Up (Rings or Bar) x 1-2 – Rest 45 seconds A2: Strict Pull Up x max […]
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 Dislocate x 10 Ring Row x 5 @ 2111 (work on false grip) Workout of the Day A. 4 Sets A1: Weighted Pull Up (Rings or Bar) x 1-2 – Rest 45 seconds A2: Strict Pull Up x max
Warm Up Dynamic Drills Then 2 Rounds of: Wall Walk x 2 Alt TGU x 4 Burpee Broad Jump x 1 Workout of the Day A. Every 2 minutes, for 12 minutes (6 Sets) – Split Jerk x 2 – hold the receiving position for 1-2 seconds before recovering. B. 3 Sets B1: Push Jerk
Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Box Jump/Step Down x 5 Goblet Squat x 10 @ 32X1 Good Morning x 10 Workout of the Day A. Back Squat – Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 55-60% *Set 2 – 5 reps @ 65-70%
Warm Up In teams of 3, complete 2 sets each of: Partner A – Row 200m Partner B – Deadhang from Pull Up Bar Partner C – FLR on floor Alternate when the rowing partner has completed the 200m. Group Snatch Instruction Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets)
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length SA KBS x 10 (5 per) Scap Pull Up x 5 Workout of the Day A. 3 Sets A1: Weighted Step Up x 6 per – Rest 45-60 seconds A2: Weighted Pull Up x 4-6 @ 21X1 – Rest 45-60
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 Push Press x 10 (45/35) Workout of the Day A. Every 2 minutes, for 12 minutes (6 Sets) – Split Jerk x 2 – hold the receiving position for 1-2 seconds before recovering. B. 3 Sets B1:
Warm Up Row 300m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 5 Box Jump/Step Down x 5 Good Morning x 5 Workout of the Day A. Power Clean – Take 10 minutes to build to a heavy single. B. EMOM for 10 Odd – Power Clean x 5 @ 65-70% of
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Rounds Goblet Squat x 5 @ 32X1 Burpee Broad Jump x 1 length Workout of the Day A. Back Squat Every two minutes, for 10 minutes (5 Sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set
Workout of the Day Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Immediately followed by… B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-Bar Pull-Ups Partner A begins, and as soon as they
