Workout of the Day

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

Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets A1: Hang Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Tall Box Jump x 1.1.1.1 – Rest 5 seconds between jumps A3:

Warm Up Jumprope 3 minutes Dynamic Drills Then Scap Push Up x 10 Scap Pull Up x 10 Box Jump/Step Down x 10 Workout of the Day A. 4 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds B. In teams of 2, partners alternate full rounds

Warm Up Row or Run 250m Dynamic Drills Then Inchworm x 5 Good Morning x 10 T Push Up x 10 Workout of the Day A. 4 Sets Segmented Snatch Deadlift x 3-4 -Pause for 1 to 2 seconds in the following positions: 2″ off the floor, at the knee, and mid thigh. B. 12

Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Scap Pull Up x 10 Box Jump/Step Down x 10 Workout of the Day A. 4 Sets A1: Front Squat x 8-10 reps @ 20X1 – Rest 90 seconds A2: Weighted Pull Up (Pronated) x 4-5

Warm Up Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Box Jump/Step Down x 5 Good Morning x 10 Thruster x 10 (45/35) Workout of the Day A. Clean & Jerk – Take 15 minutes to build to today’s max. B. Invictus 10 minute Capacity Test For max reps/cals: 4 minutes –