Warm Up Run 250m Dynamic Drills Then 2 Rounds Scap Pull x 5 T Push Up x 10 KBS x 15 Workout of the Day A. CGBP – Build to a 1RM For the bench press, perform the following reps and percentages: * Set 1 – 60% of possible 1-RM x 3 reps * Set […]
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Wall Walk x 2 Workout of the Day A. 4 Sets A1: Push Press x 4-6 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds A3: Hollow Rocks/Hold
Warm Up Run or Row 250m Dynamic Drills Then Squat to Stand x 10 Good Morning x 10 Push Press x 10 (45/35) Workout of the Day A. Take 15 minutes to build to a “heavy” Clean & Jerk B. 4 Sets B1: Deadlift x 3-4 @ 30X1 – Rest 60 seconds B2: FLR x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 Bar Tap (Kip) x 5 Workout of the Day A. 5 Sets A1: CGBP x 2 @ 21X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 2
Warm Up Run 400m or Row 500m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 Ring Row x 5 @ 2111 Workout of the Day A. 5 Sets A1: Back Squat x 2 @ 32X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Burpee Broad Jump x 1 length Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per @ 2011 – Rest 60 seconds A2: Nose to Wall HS Hold x 45-60 seconds –
Warm Up Run 250m Dynamic Drills Then Inchworm x 5 Squat to Stand x 10 Alt Jump Lunge x 10 Workout of the Day A. Every 2 minutes, for 16 minutes: Split Jerk + Front Squat + Split Jerk B. 4 Sets RDL x 6-8 @ 3011 – Rest 90 seconds C. For time: Run
Warm Up Run or Row 250m Then 2 Rounds Seated Wallslide x 10 Scap Push Up x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: CGBP x 3-4 @ 20×1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. 3 Sets B1: Dips (rings or
Warm Up Dynamic Drills Then, in teams of 2, complete 2 rounds each of: Partner A – Run or Row 250m Partner B – Scap Pull Up x 10 Workout of the Day A. 3 Sets Pull Up x 5-7 @ 2010 (Weighted if possible) – Rest 2 minutes -1st Set – Wide Grip Pronated,
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 10 @ 2011 Workout of the Day A. 5 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: Reverse Flys x 8-10 @ 2011 – Rest 60 seconds B. Every
