Warm Up Jumprope 3 minutes Dynamic Drills Then 2 rounds of: Walking Lunge x 1 length Inchworm x 5 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Toes to Bar x 6-8 (strict if possible @ 3010 – Rest […]
Warm Up Row 400m Dynamic Drills Then T Push Up x 10 Good Morning x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 reps @ 31X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 21X1 – Rest 60 seconds B. For time, complete
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Goblet Squat x 10 @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Double Under x max reps in 30 seconds A3: Side Bridge x 30
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Box Jump/Step Down x 5 KBS x 10 Goblet Squat x 10 Clean & Jerk instruction Workout of the Day A. Clean & Jerk -15 minutes to build to a “heavy” single -let your speed and mechanics dictate what is “heavy” for you. B.
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Scap Pull Up x 10 Workout of the Day A. 4 Sets for Quality of: Rope Climb x 2-3 HSPU x 6-8 or Wall Walk x 3 Alt Pistol x 6-10 Double Under x
Warm Up Row 500m Dynamic Drills Then Dislocate x 10 Good Morning x 10 Scap Push Up x 10 Workout of the Day A. Press – 1RM For the press, perform the following reps and percentages: * Set 1 – 60% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then Pull Up or Ring Row x 5 Goblet Squat x 10 @ 20X1 Box Jump/Step Down x 5 Workout of the Day A. Front Squat – Build to a 1RM in 15 minutes B. Weighted Pull Up – Build to a 1RM C.
Warm Up Jumprope 3 minutes Dynamic Drills Then Box Jump/Step Down x 5 KBS x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps A2: Box Jump x 5 @ 13X1 – Rest 90 seconds B. 4 Sets B1: Press
New Year’s Eve Schedule: Collierville: 6 and 9am only Downtown: 6 and 9am only Midtown: 9 and 10am only – Open gym 11-12 All locations are closed on Thursday 1.1.15 Warm Up Row 500m or Run 400m Dynamic Drills Then 2 Rounds KBS x 10 Box Jump/Step Down x 5 Double Under x 20
