Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Box Jump/Step Down x 5 Scap Push Up x 5 Power Clean & Jerk Instruction Workout of the Day A. 4 Sets A1: Power Clean & Jerk x 1.1.1 – Rest 10 seconds between reps. A2: Double Under x max […]
Warm Up Run 400m Dynamic Drills Lat and Pec Minor Stretch Then Dislocate x 10 Scap Push Up x 10 SA OH Carry x 1 length per Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B.
Warm Up Run 250m Dynamic Drills Then Squat to Stand x 5 Good Morning x 10 KBS x 15 Clean Instruction Workout of the Day A. Build to the heaviest set possible in 12 minutes of: Hang Clean (Mid Thigh) + Clean -Let your speed and mechanics be the priority and dictate what is “heavy”
Warm Up Jumprope 3 minutes Dynamic Drills Then In teams of 2, complete 2 sets each of: Partner A – Row 200m Partner B – Hold the bottom of the Goblet Squat Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Powell Raise x
Warm Up Jumprope 3 minutes Then Walking Lunge x l length Bear Crawl x 1 length Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunge x 10-12 @ 2010 – Rest 60 seconds A2: Chin Up x 6-8 – Rest 60 seconds A3: Russian KBS x
Warm Up Row 300m Dynamic Drills Then OH Walking Lunge x 1 length (25/10) T Push Up x 10 Bar Kip x 10 Workout of the Day A. 5 Sets A1: Split Jerk x 2-3 – Hold the receiving position for 2 seconds before recovering feet. A2: Russian Twist x 20 – Rest 60 seconds
Warm Up Run 400m Lat and Pec Stretch Then Ring Row x 10 T Push Up x 10 OHS x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Deadbug x 6-8 per side – Rest 60 seconds B. 3 Sets B1: Weighted Pull Up
Warm Up Jumprope 3 minutes Front Rack Mobility Then Inchworm x 5 Squat to Stand x 10 Front Squat x 5 (45/35) 3 Position Clean Instruction Workout of the Day A. 4 Sets 3 Position Clean from the following positions: mid shin, above the knee, and mid thigh. B. 10 minutes @ 85% of: Hang
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 –
Warm Up Run 250m Then Single Leg Hop Left x 1 length Single Leg Hop Right x 1 length Spiderman Lunge x 1 length Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per @ 3010 – Rest 45 seconds A2: Weighted Pull Up x 3 @ 2011 –
