Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Walking Single Leg RDL x 1 length Spiderman Lunge x 1 length Hang from Pull Up Bar x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60-90 seconds A2: […]
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 Press in Snatch (Sots Press) x 10 Workout of the Day A. Every 2 minutes, for 14 minutes: 3 Position Snatch – Pockets, Mid Thigh, Below the knee B. 10 minutes @ 85% of: SA Farmers Carry
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Seated Wallslide x 10 Scap Push Up x 10 Ring Row x 10 @ 2111 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20×1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30-40 seconds – Rest 60 seconds A3: A3: Double Under
Workout of the Day In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run OR 500m Row Box Jump Overs (24/20″) Burpee Pull-Ups OR Burpee Muscle Up (each MU rep is worth 3 points) Barbell Complex (115/75) – 1 rep = 1 Deadlift, 2 Hang
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Hang from Pull Up Bar x 60 seconds (accumulate time if needed) Nose to Wall HS Hold x 60 seconds (accumulate time if needed) Walking Lunge x 1 length Workout of the Day A. Every 2 minutes, for 20 minutes (5 sets) of: Station
Warm Up Jumprope 3 minutes 2 Rounds of: Dislocate x 10 OHS x 10 Press in Snatch (Sots Press) x 10 Workout of the Day A. Every 2 minutes, for 14 minutes: 3 Position Snatch – Pockets, Mid Thigh, Below the knee. B. 4 Sets for max reps/cals 60 Seconds – Row Cals 30 Seconds
Warm Up Run or Row 300m Dynamic Drills Then Dislocate x 10 T Push Up x 10 KBS x 10 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 45 seconds A2: Hollow Rocks/Hold x 30-40 seconds – Rest 45 seconds A3: Spiderman Lunge x 45 seconds per –
Warm Up Jumprope 3 minutes Then 2 rounds Inchworm x 5 Squat to Stand x 10 KBS x 15 Workout of the Day A. 4 Sets A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds A2: FLR on floor x 45-60 seconds – Rest 90 seconds B. 10 minutes @ 85% of: Farmers
Warm Up Group Dynamic Drills Then, in teams of 3, complete 2 Rounds each of: Partner A – Run or Row 250m (Perform 1 of each) Partner B – Hang from Pull Up Bar (cycle between a dead hang and an scap active position) Partner C – Hold bottom of Goblet Squat (Moderate Weight) Workout
Warm Up Row 500m or Run 400m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds A2: Seated SA Press x 6-8 per @ 20X1 – Rest 60
