Category

WP Daily Workout
11
Mobility: Shoulders and Lats Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rope Climb x 1-3 reps  2- Ball Slams x 10 reps + 15-20sec Hollow Hold 3- Row, Bike, Ski x 60sec 4- Rest or Active Rest in a Plank
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11
Barbell Warm-up Olympic Lifting: Sets 1-3 2 Clean Lift Offs* + 1 Clean Sets 4-6 Clean x 1.1 (rest 10sec between singles) *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Finish: 2 sets Clean Pull x 2 at 5-10lbs more than your last clean Conditioning: With...
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11
Longer Warm-up: 200m Run then 3rds of: 10 Deadbugs (slow and controlled) 10 Alternating Box Step-ups 30sec L-sit or Knee Tuck on Boxes 10 Alternating Curtsy Squats 10 Elbow Plank to Push-up Transitions Strength: Every 2min x 10min Dumbbell Front Rack Walking Lunges x 16 steps Conditioning: 1000/800m Row Then 3rds of: 20 Single Dumbbell...
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11
Warm-up Strength: Find a partner, share a barbell, and start on opposite movements. Every Minute on the Minute x 10min Even: Tempo Front Squat x 3 reps @32X1 Odd: Strict Supinated Grip Chest to Bar Pull-ups* x 5-8 reps *The main focus is opening up the chest and getting it to touch the bar on...
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11
Barbell Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: Marco 3rds21 Pull-ups15 Handstand Push-ups9 Thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi,...
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11
Mobility: Ankles Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run/Row/Ski 20 Russian Kettlebell Swings 20 Large Flutter Kicks Holding Kettlebell 10 Push-up to High Knee Crunch 200m Run/Row/Ski 20 Sumo Deadlift High Pull with Kettlebell 20 Straight Leg Raises Holding Kettlebell 10 Alternating Pistols or Cossack Squats...
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11
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Clean Lift Off* + Clean Sets 4-6 Clean x 2 *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Conditioning: These are fast sprints with unbroken sets on the barbell. Do not drop from above the waist!...
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11
Warm-up Conditioning: No Rx today. You should have at least 10sec of rest each minute. Every Minute on the Minute for 24min 1- 15-18/10-12 Calorie Assault Bike 2- 8-12 Lateral Burpees Over a Parallette 3- 15-20 Wall Balls 4- Rest Midline/Stability: 2-3 sets of:20 Single Leg Alternating V-Ups20 Pike Overs (use a small dumbbell)20 Small...
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11
Warm-up Skills: We are continuing to build on the skills and volume of these 3 movements. Every Minute on the Minute x 3min of:Strict Handstand Push Ups x 30% of Max RepsFollowed by…Every Minute on the Minute x 3min of:Weighted, Drag, or Regular Rope Double-unders x 30% of Max TimeFollowed by…Every Minute on the Minute...
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11
Warm-up Strength: Every 2min x 12min 1 Push Press + 1 Push Jerk + 2 Split Jerk Conditioning: As Many Rounds and Reps as Possible in 4min of: 9 Front Squat 135/95 115/757 Lateral Burpee Over the Barbell5 Shoulder to Overhead Rest 1min As Many Rounds and Reps as Possible in 4min of: 5 Shoulder...
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