MOD 2

MOD2


M6 Monday

Warm Up Mobility – 3 rounds
Kneeling to Lateral Half Kneeling – x6


Shoulder Crawl – 40ft

Pull-Up Reach – 3x

Skill –
Elbow Pop-Up – 12x – use sets as needed

Combo – 3 rounds
Split Squat – 6x


Deep knee bend to kneeling – 6x

Pullups – 6x

Deadlift, lap, and chest carry – 60ft – 40lb object


M7 Tuesday

Warm Up Mobility – 3 rounds
Deep Squat – 6x


Shouldering – 3x each side – 40lbs

Push Press – 6x – 75lbs

Skill – 6 rounds each side
Jerk – 4x – 125lbs

Combo – 3 rounds
Overhead Throw – 10x – 20lbs


Walking Split squat – 10x each side

Chest Throw – 20x – 20lbs

Hanging Knee Tuck – 20x

Split Jump – 30x – 4ft – for 1x1ft target


M8 Wednesday

Warm Up Mobility – 3 rounds
Deadhang – 30sec


Split Standing to Split Sit – 10x

Skill – 4 Rounds
Side Power Traverse 10ft

Combo – 2 rounds
Front Swing Throw – 30x – 30lbs


Walking Split Squat – 30x each side

Chest Throw – 30x – 30lbs

Jumping Pullups – 30x


M9 Thursday

Warm Up Mobility – (3 rounds)
Pullup – 4x


Deadlift – 4x – 75% of bodyweight

Shoulder Crawl – 30ft

Skill – 5 rounds
Deadlift – 2x – 125% of bodyweight

Combo – 3 rounds
Balancing Walk – 30ft – carry 60lbs


Rotational Throw – 10x – 30lbs

Elbow Pullup – 10x

Balancing Foot Hand Crawl – 30ft


M10 Friday

Warm Up Mobility – 3 rounds
Deep Squat – 10x


Log Shouldering – 2x each side – 50lbs

Backward Stepping Down – 10x

Skill – 4 rounds
Hands Free Should Carry Squat – 5x – 50lbs

Combo – 3 rounds
Balancing Walk – 30ft


Leg Swing Jump – 5x – 4ft – 8x8in target

One Arm Dead Hang – 5 sec – left and right sides

Roll Up – 2x

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