Daily Workout

Warm Up 5:00 Dynamic Warm-up 5:00 Barbell Warm-up 2 Sets of: 5 Muscle Cleans 5 Front Squats 3 Squat Cleans 3 Hang Squat Cleans *Add weight + repeat Prep Heavy-ish Russian Swings: 3 x 10. Rest 60s. – Squeeze glutes hard the the top of the movement but do not...

Warm Up 5:00 Dynamic Then, 2 Sets of: 3 Muscle Clean 3 Front Squat 3 Power Cleans 3 Push Press or Push Jerk *10 X-Band Walks Laterally Each *10 X-Band Walks Forward/Backward Mobility Couch Stretch x 1:00 ea Ankle Mobility x :30ea Strength EMOM 10: ODD Minutes: 5 Sumo...

Warm Up 60s Bike or 250m Row or 200 Meter Run + Coaches Choice of fun warm-up. Mobility Tissue Work x 10 passes each: – Have people pick 3 spots they are most sore and devote about 1:00 to each. Skill Spend 10:00 Practicing: – Candlesticks – Pistols. *Pistols are in...

Warm up 2-3 Sets of: 5 Bent-Over Rows 5 Yoga Push-ups 5 Push Press 10 Band Pushdowns 10 Band Pull-aparts Rest as needed. Go through at a slow pace. Mobility Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side Strength Close Grip Chin-ups: 5 x 5. Rest 90s-2:00...

Warm Up With a partner Complete: 30 Partner Wallballs 15 Chest Passes w. medball 10 Burpees (5 each) 30 Partner Wallballs 15 Chest Passes 10 Burpees (5 each) Prep Snatch Drills w. a empty BB – OHS x 5 – Hang Muscle Snatch x 3 – OHS x 5 – Hang Power Snatch x 3 – Hang...

Warm Up 5:00 Dynamic + Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Power Clean x5 Squat Clean x5 Then, 10 Back Squat w. bar 10 Goodmornings Prep X-Band Walks x 10 steps each direction Strength Back Squat Wave:...

Warm up 5:00 Dynamic Then, 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees *10 X-Band Walks Forward/Backward Mobility Grab a light KB and perform: - 10 Goblet Lateral Squats each side - 10 Wide Stance Goblet Squats - 10 Glute Bridges w....

Warm Up Run 200 Meters then, Grab an Empty BB: 5 Muscle Snatches 10 Reverse Lunges in Place 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups 5 OHS 10 Supermans Mobility – Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch (this can be found...

Warm up 2 Rounds With a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 Burpees Mobility Lax Ball, 30s on the following: - Pecs - Scapular - Triceps Strength 1) Shoulder Press: 1RM. Rest 2:00 - Take 8-10...

Warm up Tabata #1: 1a) Double Unders 1b) Squat Thrusts Tabata #2: 1a) Supermans 1b) Hollow Hold Spend 5:00 extra minutes getting warm for the conditioning EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4:...

Mobility 5:00 Dynamic then, X-Band Walks x 2 sets: 10 steps in each direction Spend no more than 5:00 on this + 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings Accummulate :90 in the bottom of a (perfect) squat Strength Front Squat Box Squat: Work up...

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 6 Snatch-Grip Deadlifts 185/125 Station 2 – 8 Power Cleans 185/125 Station 3 – Side Plank x 45 seconds each side then... for time 1600m row