Workout of the Day

Warm Up Jumprope 3 minutes Dynamic Drills Then 1 Length Walking Lunge Scap Pull Up x 10 1 Length SA OH Carry (Bottoms up KB if possible) Workout of the Day A. 5 Sets A1: Wtd Step Up x 8-10 per – Rest 45 seconds A2: SA KB Press x 8-10 per @ 20X1 – […]

Warm Up Jumprope 3 minutes Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles A2: Tall Box Jump x 1.1.1.1 – Rest 3 seconds between jumps – Rest 60 seconds B. 3 Sets

Warm Up In teams of 3, alternate movements to complete 3 rounds each of: Partner A – Run or Row 200 Partner B – Hang from bar (cycle between deadhang and lat active) Partner C – Nose to Wall HS Hold or FLR Workout of the Day A. 4 Sets A1: Press x 4-6 reps

Warm Up Row or Run 250m Dynamic Drills Then Alt TGU x 6 Good Morning x 10 KBS x 15 Workout of the Day 10 minutes @ 85% of: Run 250m Push Up x 10/8 Hang Power Clean x 5 @ 70% of 1RM Rest/Walk 5 minutes 10 minutes @ 85% of: Row 300m Alt

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then OHS x 10 Scap Pull Up x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 90 seconds A2: Weighted Pull Up x 3-4 @ 2011 – Rest

Warm Up Row 300m Ankle & Hip Mobility Then Dislocate x 10 Wallslide x 10 Scap Push Up x 10 Ext. Rotation x 10 per OHS x 10 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Alt. Pistol x 6-8 – Rest 60 seconds B.

Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Snatch Instruction Workout of the Day A. 4 Sets 3 Position Snatch – (High Hang, Mid Thigh, Below the Knee) B.  4 Sets B1: Deadlift x 6-8 @ 30X1 – Rest 60 seconds B2: Side

Warm Up Run or Row 250 Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Double KB Front Squat x 10 @ 30X1 Ring Row x 10 @ 2011 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: Strict Pull Up x max reps –

Warm Up Jumprope 3 minutes Dynamic Drills Then Alt TGU x 4 Good Morning x 10 Workout of the Day A. 4 Sets Halting Snatch Deadlift x 3 – Rest 90 seconds between B. 10 minutes @ 85% of: Alt TGU x 4 FLR x 30 seconds Double Under x 30 Rest/Walk 5 minutes 10

Warm Up Run or Row 250m Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Workout of the Day A. 5 Sets A1: Double KB Front Squat x 6-8 @ 43X1 – Rest 60 seconds A2: SA Bent Row x 6-8 @ 2011 – Rest