Daily Workout

A) Warm-up Have athletes choose 4 Bodyweight movements (can be a movement from skill emom) and perform 8-10 reps of each for a 7:00 AMRAP at a slow pace. B) Mobility/Prep Tissue Work, Foam Rolling x 8-10 slow passes: – IT Bands – Thoracic Spine – Quads – Calves C)...

A) Warm-up/Mobilty Foam Roll Lats x 10 Passes each Then w. a barbell and a band: 3 Rounds of: – 7 Rows – 7 Push Press – 20 Banded Pushdowns – 20 Banded Pull-aparts B) Prep 5:00 of Bench Press Review + Rope Climb Review C) Strength Bench Press: 1RM. Rest 2-3:00. – Beg:...

A) Warm-up Run 200 Meters then 30 Double or Single Unders 20 Walking Lunges 15 Sit-ups 10 Push-up 15 Hollow Rocks 20 Walking Lunges 30 Double or Single Unders 200 Meter Run B) Mobility/Prep Work Review Finisher Work: – KB (or DB hammer curls) (elbows stay tight to...

A) Warm-up 5:00 Dynamic Then, 3 Muscle Cleans 3 Push Press Then worlds Greatest Stretch x 20s each pose 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Press 3 Squat Clean Thrusters B) Mobility/Prep Work 3 Sets of: 5 Cook Squats w. OH Reach 5 Reverse Lunges C)...

A) Warm-up Limber 11 *Choose your favorite aspects of this warm-up and run through this for 15:00. This will include mobility Included in Warm-up B) Strength Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Same as two weeks ago. C) Conditioning “Oceanside” 4 RFT: 15...

A) Warm-up With a partner complete: 200m Relay *Athlete runs 100m out and 100m back and tags their partner x 3 Rounds. *These are fast jogs not sprints! B) Mobility Worlds Greatest Stretch x 20-30s each position C) Skill Gymnastics Skill/GPP EMOM EMOM 10: ODD Minutes:...

A) Warm-up “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each step and explain the significance of each. B) Prep, 5:00 Grab a barbell and complete: 5 Hang...

A) Warm-up Grab an empty barbell and complete: 5 Front Squats 5 Hang Squat Cleans 5 Back Squats *20s pigeon pose on right and left *add weight to bar 3 Squat Cleans 1 Hang Squat Clean B) Activation, 5:00 *10 X-Band Walks to left and right *10 X-Band Walks forward +...

A) Warm-up Two options: Sled Set-up + complete 2 pushes with light weight or Dynamic Circle Warm-up that includes 10 Bodyweight Movements of Choices Choice x 10 reps each” Banded Goodmornings: 2 x 15-20. Squeeze glutes at top for 1 ct. Use a heavy-ish band for these...

A) Warm-up With a partner: 20 Partner Wallballs 10 Burpees each over the medball 20 Walking Lunges w. medball over head 10 Burpees over the medball 20 Partner Wallballs *Work is split but partner wallballs are done together. B) Prep Take 5:00 and go over scaling for...

A) Warm-up Box Programming Dynamic Warm-up B) Mobility, 5:00 Foam Rolling x 10 passes each – Lats, IT Bands, Quads, Thoracic Spine C) Conditioning 5 Rounds, not for time: 100 Meter Sled Push Sprint, Empty Sled or or 10 Goblet Squats/100 Meter Run, AFAP. Rest 2:00...

A) Warm-up Grab a PVC and complete: 10 Pass Thru 10 Around the World Grab an a barbell and complete: 3 Hang Muscle Snatch 3 Hang Power Snatch 3 Hang Power Snatch Below the Knee *Rest + add light weight Complete 3 Hang Power Snatch below Knee *Add light weight Complete...