Workout of the Day

FRIDAY 171006

I. Warm-Up II. 2 Minutes Rowing (calories) -Rest 1 Minute 2 Minutes Push Press 95#/65# -Rest 1 Minute 2 Minutes Assault Bike (calories) -Rest 1 Minute 2 Minutes Hang Power Snatch 95#/65# -Rest 1 Minute 2 Minutes Box Jumps 24″/20″… Read more »

THURSDAY 171005

Movement of the Day: Medicine Ball Clean I. Warm-up  -Med Ball Clean Technique -HSPU Practice II. “Ledesma” Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15… Read more »

WEDNESDAY 171004

I. Warm-Up -Running Drills, Shoulder Prep II. “TP & HB” 5 Rounds: Every 5 Minutes, Complete the Following: -400 meter Run -21 Single Arm DB/KB Snatch (alternate hands) -12 Hand Release Push-ups *Rest the remaining time in the 5 minute… Read more »

TUESDAY 171003

I. Warm- Up II. EMOM x 8 – 6 Thrusters* *Athletes choose weight  III. “Wall Ball Jackie” For Time: Row 1,000 meters 50 WBS 20#|14# 30 Pull-Ups *Scale WBS weight and pull-ups as needed IV. Cool Down

WEDNESDAY 170927

I. Warm-Up II. Complete as many rounds as possible in 14 Minutes of:  -15 Box Jumps 24″/20″ -12 Knees to Elbows -9 Handstand Push-ups -150 ft. Walking Lunge *Level III – Rx *Level II – 20″/16″ Box, Knees above Hips,… Read more »

TUESDAY 170926

I. Warm-Up II. In Teams of 2, Complete the Following For Time: 120 double-unders (each) – relay style 120 chest-to-bar pull-ups (Total) 120 hang power snatches (Total)  95/65 120 double-unders (each) – relay style Level III – Rx Level II… Read more »