Warm-up
Push up complex warm-up
2 minutes jump rope
3x
10 pass-throughs with the jump rope
10 OHS with the jump rope
Push up complex
-3 push-ups
-3 knees to elbows
-3 push-ups
-3 knee thrusts
-3 push-ups
-3 straight leg to the opposite hand
-3 push-ups
WOD
5 rounds of:
2.30 minute cardio of choice
10 burpees
17 TTB/ 20 V ups
VIDEO
Bench-Box- Crate- Chair- complex
5 dips
5 box jumps
5 bench crunches
➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)
Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.
👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽
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Warm-Up
C&J warm-up
3x
Overhead band shoulder activation
(Overhead pull aparts/ overhead shrugging shoulder circles)
Scarecrow rack delivery + muscle clean + tall clean + clean
Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)
C&J
WOD
3 rounds of:
4 deadlifts
3 power cleans
2 hang C&J
13. “Jiu-Jitsu is probably the No. 1 activity that I could recommend to someone to improve their lives overall.”
AKA- High level problem solving with dire physical consequences.
– Jocko Willink
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