Warm Up Dynamic Drills Then Bear Crawl x 1 length Crab Walk x 1 length Walking Lunge x 1 length Burpee Broad Jump x 1 length Workout of the Day Make up a missed test from this week – OR – A. 4 or 5 Sets for Quality Rope Climb x 2-3 (legless if possible) […]
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworm x 5 Good Morning x 10 KBS x 10 Workout of the Day A. In 5 or 6 Sets, build to a 1RM Deadlift with good posture and mechanics. Use the following reps and percentages for the Deadlift: Set 1 – 5 @ 50%
Warm Up Run 400m or Row 500m Dynamic Drills Then Seated Wallslide x 10 Scap Push Up x 10 T Push Up x 10 Workout of the Day A. In 6 sets or less, build to a 1RM Press For the press, perform the following reps and percentages: * Set 1 – 50% of possible
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 Squat to Stand x 10 Workout of the Day A. Take 15 minutes to build to today’s 1RM Snatch B. Every minute, on the minute for 12 minutes: Odd – Snatch or Power Snatch x 3 @ 75-85%
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 OHS x 10 Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat In 6 sets or less, build to a 1RM. B. Weighted Pull Up In 5 sets or less, build to a 1RM. C. For
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 20 steps – Rest 60 seconds A2: SA Bent Row x 6-8 @ 2111 – Rest 60 seconds B.
Warm Up Run 400m or Row 500m Dynamic Drills Then 2 Rounds of: Thruster x 5 (45/35) Scap Pull Up x 5 Workout of the Day A. Every 8 minutes, for 40 minutes (5 Sets): Run 800m or Row 1000m Thruster x 21 (45/35) Pull Up x 12
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Good Morning x 10 Workout of the Day A. 5 Sets Hang Snatch + Snatch – Rest 90 seconds between B. Deadlift – Build to a “heavy” double with solid mechanics in 12 minutes. C.
Warm Up Run or Row 250m Dynamic Drills Then Seated Wallslide x 10 Scap Push Up x 10 KBS x 10 Workout of the Day A. 4 Sets A1: Press x 2-3 @ 20X1 – Rest 45 seconds A2: Russian KBS x 15 – Rest 45 seconds A3: Couch Stretch x 60-90 seconds per B.
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Pull Up x 5 Front Squat x 10 (45/35) Workout of the Day A. Front Squat x 2-3 @ 20X1 -Build to a “heavy” double in 12 minutes. B. 4 Sets Weighted Pull Up x 2-3 @
