Warm Up Run 400m Dynamic Drills 2 Rounds Inchworms x 5 KBS x 10 Box Jump/Step Down x 5 Workout of the Day A. 5 Sets A1: Power Clean x 3.3 – Rest 10 seconds between triples A2: CTB Pull Ups x 8-10 – Rest 45 seconds A3: FLR on floor x 45-60 seconds – […]
Warm Up Run or Row 250m Dynamic Drills Ankle and Hip Mobility Workout of the Day A. 8 Sets Every 2 minutes, complete: Back Squat @ 20X1 *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85%
Warm Up Jumprope 3 minutes Snatch Instruction Workout of the Day A. 4 Sets A1: 2 Power Snatch + 2 OHS A2: Double Unders x max reps in 30 seconds – Rest 60 seconds B. 6 minutes @ 90% of: Row 200m Burpee over the Erg x 5 Russian KBS x 10 Rest/Walk 3 minutes
Warm Up Row 500m or Run 400m In teams of 2, partners will alternate to complete 2 sets each of: Partner A – Alt TGU x 4 Partner B – Hang from bar and perform Scap Pull Ups until Partner A completes the TGU Workout of the Day A. 4 Sets A1: CGBP x 2-3
Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Nose to Wall HS Hold x 45-60 seconds – Rest 60 seconds A3:
Warm Up Run 400m or Row 500m Dynamic Drills Then Inchworms x 5 Box Jump/Step Down x 10 Scap Pull Up x 10 Workout of the Day A. 5 Sets A1: Power Clean x 2.2.2 – Rest 10 seconds between doubles A2: Seated Box Jump x 3 @ 13X1 A3: Side Bridge x 30-45 seconds
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then in teams of 3, partners alternate to complete 2 rounds of: Partner A – Row or Run 250m Partner B – Hold the bottom of Goblet Squat Partner C – FLR on floor Workout of the Day A. Every 2 minutes for 10
Warm Up Run 400m Dynamic Drills Then Alt TGU x 10 Box Jump/Step Down x 10 T Push Up x 10 Workout of the Day 10 minutes @ 85% of: Alt TGU x 4 Row 12 Strokes (Moderate effort) Push Up x 10 Rest/Walk 5 minutes 10 minutes @ 85% of: Alt KB Snatch x
Warm Up Dynamic Drills In teams of 3 partners will complete 3 sets of: Partner A – Row for max calories OR max Double Unders in 30 seconds Partner B – Scap Push Up x 10 Partner C – Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6
Warm Up Dynamic Drills Ankle and Hip Mobility Then in teams of 3, partners will alternate every 20 seconds and row for calories for 5 minutes. During the your rest interval continue to mobilize your ankles and hips. Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 2010 – Rest 60
