Warm Up In teams of 3, complete 2 rounds each of: Partner A: Row 200m Partner B: Scap Pull Ups Partner C: Front Leaning Rest Workout of the Day A. 3 Sets Alt TGU x 10 L Sit x 30 seconds (accumulate time) Plank on elbows x 60 seconds B. Row 2K or Run 1 […]
Warm Up Jumprope 3 minutes 2 Rounds Scap Push Up x 10 Wallslide x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds A2: Farmer’s Carry x 60m AHAP B. In teams of 2, partners alternate full rounds to complete as many
Warm Up Run 400m or Run 500m Dynamic Drills Then Dislocate x 10 Scap Pull Up x 10 Good Morning x 10 w/pvc Workout of the Day A. 4 Sets A1: Weighted Pull Up x 2 @ 2011 OR 2-3 negatives @ 60A1 + Ring Row x 8 @ 2111 – Rest 60 seconds A2:
Warm Up Run 400m or Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Box Jump/Step Down x 5 Thruster x 10 (45/35) Workout of the Day A. Every 2 minutes for 12 minutes (6 Sets) A1: Front Squat x 2-3 @ 20X1 A2: FLR x 30 seconds B. In teams of 2,
Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds Wall Walk x 2 Inchworm x 4 Box Jump x 6 KBS x 8 Workout of the Day 15.4 8-minute AMRAP:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., following same pattern M 185 lb. F 125 lb.
Warm Up Run 400m Dynamic Drills Then 2 Rounds Wall Walk x 3 Step Ups x 6 per Workout of the Day A. 4 Sets Nose to Wall Handstand Hold x 45-60 seconds Alt Pistol x 6-8 per Rope Climb x 2-3 Hollow Rocks x 20-30 seconds B. 2 Sets Run 800m or Row 1000m
Warm Up Run 400m or Row 500m Dynamic Drills Then Scap Push Up x 10 Dislocate x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: Seated Behind the Neck Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: Strict Chin Ups x max reps (CTB if possible) –
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Scap Pull Up x 10 Squat to Stand x 10 KBS x 10 Workout of the Day A. 5 Sets A1: Power Clean x 2.2.2 – Rest 5 seconds between doubles A2: Double Unders x 30-40 OR max reps in 30 seconds – Rest 60
Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Thruster x 10 (45/35) Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Front Squat x 3-4 reps @ 20X1 – Rest 60 seconds A2: Chin over bar (Throat to bar if possible) x
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Dynamic Drills Workout of the Day A. 10 minutes of: A1: Muscle Up Transition Work A2: Double Under Practice -Your coach will determine what is best for you. B. Complete as many rounds and reps as possible in 14 minutes of:7 muscle-ups50 wall-ball shots100 double-unders Men
