DAILY WORKOUT

WARM-UP 1 ROUND :30 Single Unders 10/10 Lunges 10 Up Down Step-ups 1:00 Bike (Easy Pace) 1 ROUND :30 High Jump Single Unders 8/8 Single DB Box Step-ups 10 Box Jumps 1:00 Bike (Moderate Pace) 1 ROUND :30 Double Unders / Double Under Attempts 10 Alt. DB Box Step-Ups 10...

WARM-UP QUICK RUN DRILLS (25 ft Each) Walking Knees to Chest Walking Heel to Butt Walking Figure 4 High Knees Butt Kickers High Skips Lateral Skips (Down and Back) Into.. 200m Run Into… 1 ROUND 10 Alt Cossack Squats 10 Alt. 90/90 Stretch 5 Bootstrappers 5 Inch Worms...

WARM-UP 2 SETS ON A 5:00 RUNNING CLOCK… 8 Slow I.Y.T’s* 10 Bootstrappers 12 Plank Shoulder Taps** *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms...like the YMCA Dance! I+Y+T= 1...

WARM-UP 1 ROUND W/ BAND 1:00 EZ Row 10 Banded Pass Throughs 10/10 Lateral Banded Walk* 10 Alt. Cossack Squat 1 ROUND W/ BAND :45 Mod Row 10 Banded Pass Through in Squat Stance** 10 Band Front to Lateral Raise*** 10 Banded OH Squat 1 ROUND W/ BARBELL :30 Hard Row 5...

WARM-UP EVERY 2:00 FOR 4 SETS :30 Max Up-Downs 5 Slow Barbell Jefferson Curls 5/5 SA Ring Rows 5 Scap Pull-Ups 5 Strict Knee Raises In the remainder of time perform some sort of mobility. Preferred are Cat Cow, Groiners, Bootstraps, Moose Antlers, or some sort of...

WARM-UP ON AN 8:00 RUNNING CLOCK…. 3 SETS 10 Banded Pull Aparts 10 Banded Presses 10 Dead Bugs Into… 3 SETS :30 Bike @ Hard Pace 8/8 SA DB Arnold Press W/ Pause 8/8 SA DB High Pull 12 Up-Downs + Alt. Shoulder Tap* * Shoulder Tap is 1 per Arm before completing Up-Down....

WARM-UP AMRAP x 5 MINUTES 20 Mountain Climbers 5 KB Deadlifts (Athlete Choice)* 5 Russian KB Swings 10 KB Goblet Squats 5 Russian KB Swings 5 KB Deadlifts *KB should be light enough to perform the whole complex unbroken each round! PARTNER WORKOUT  IN TEAMS OF 2......

WARM-UP 1 ROUND (2:00 Cap) 20 Plate Hops* 10 Plate Ground to OH 10 Alt. Cossack Squats 6 Push-Up to Toe Tap** 1 ROUND (2:00 Cap) 8 Clean Deadlift 8 Elbow Punches 8 Alt. Lunges 8 Up-Down to Plate 1 ROUND (2:00 Cap) 6 Hang Muscle Clean 6 Strict Press 6 Front Squat 6...

WARM-UP JUMP ROPE WARM-UP (4:00 Cap) 20 Single Unders 10 Right Leg Singles 10 Left Leg Singles 20 Alt. Singles 10 Forward/Backward Hop 10 Right/Left Hop 10 Scissor Kick Singles 10 Single, Single, High Jump 10 Penguin Hops (Single Tap) 10 Penguin Hops (Double Tap) :30...

WARM-UP 2 Sets 6 Push-Up to Pike 6/6 Moose Antlers 6 Cat Cows 6/6 Alt. Groiners 2 Sets 6/6 DB Arnold Press 6/6 DB Crossbody Deadlifts 6/6 SA DB Bent Over Row 6/6 SA DB Upright Rows 2 Sets 6 Slam Ball Cossack Squats 6 Slam Ball Hang to Overhead 6 Slam Ball Lunges 6...

WARM-UP ON AN 8:00 RUNNING CLOCK… 2 Sets 100m Run 8 Bootstraps 8 Cossack Squats 8 Push-Up to Pike 2 Sets 100m Run 8 Med Ball Squats 8 DB Strict Press 8 Alt. V-Ups 2 Sets 100m Run 8 Med Ball Thrusters 8 Pike Push-Ups 8 V-Ups STRENGTH 3-3-3-3* Back Squats *Weight starts...