Warm Up Run 400m or Row 500m Dynamic Drills Then Alt TGU x 10 KBS x 10 Workout of the Day A. 10 minutes @ 85% of: Row 150m Front Racked Alt Reverse Lunge x 12 (35/26 KB per hand) Push Up x 9 Rest/Walk 5 minutes 10 minutes @ 85% of: Run 150m Sit […]
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Dislocate x 10 OHS x 15 Ring Row x 5 @ 21X1 Workout of the Day A. A1:Front Squat – Build to a 3RM in 12 minutes A2: Prone Plank x 45-60 seconds between sets B. 4 Sets B1: Weighted Pull
Our schedule for today is: Downtown – 9 and 10am. Open gym 11-12 Midtown – 9 and 10am. Open gym 11-12 Collierville – 9:30am and 4:30pm. Open gym 10:30-12. Warm Up Run 400m or Row 500m Dynamic Drills as a group Ankle, Hip, and Front Rack Mobility Then 2 Rounds Pull Up x 5 Thruster
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocates x 10 Snatch Grip Push Press x10 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: Box Jump x 5 @ 13X1 – Rest 60 seconds B. 3 Sets B1:
Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 5 @ 2111 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds A2: Chin Up x max reps
Warm Up Row 300m Dynamic Drills Front Rack Mobility Then Bear Crawl x 1 length Walking Lunge x 1 length Alt KB Snatch x 10 Workout of the Day A. 3-4 Sets A1: Alt Front Racked Reverse Lunges x 10-12 reps – Rest 45 seconds A2: SA Bent Row x 6-8 per @ 2111 –
Warm Up Run or Row 250m Dynamic Drills Then Squat to Stand x 10 Good Morning x 10 Bear Crawl x 1 length Clean & Jerk instruction as a group Workout of the Day A. 5 Sets A1: Clean & Jerk – Hold the receiving position in the split for 2-3 seconds before recovering the
Warm Up Run or Row 250m Dynamic Drills Then Scap Pull Up x 10 T Push Up x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Dips (Rings or
Warm Up Jumprope 3 minutes Dynamic Drills Then Power Snatch Instruction as a group Workout of the Day A. 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Double Unders x max reps in 30 seconds A3: Side Bridge x 30-45 seconds per side – Rest 45 seconds B. 10
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Front Squat x 3-4 reps @ 20X1 A2: Pull Up x max reps in 30 seconds – Rest 60 seconds A3:
