Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k (split work any way) Ground to Overhead x max reps in time remaining (135/95) 12-18:00 – REST 18-30:00 Run 1 mile (partners run together) Burpee Box Jump Over …
Warm Up In teams of 3, complete 2 rounds each of: Partner A – Run 250m Partner B – TGU x 1 per Partner C – Jumprope Singles Workout of the Day A. 3 Sets TTB x 10-15 Alt Pistol x 10-12 Double Under x 40-50 B. 5 Rounds for time of: Run or Row …
Warm Up Row 300m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop in the …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: TGU x 1 per SLOW Scap Push Up x 10 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 …
Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 3 T Push Up x 6 Bar Tap x 9 Workout of the Day A. EMOM for 10 minutes Odd – Power Clean x 7 (135/95) Even -TTB x 7-10 Rest/Walk 5 minutes EMOM for 10 minutes Odd – STO x 7 (115/75) …
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Bar Tap x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: Wtd Pull Up (Pronated) x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1 …
Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95lbs) Muscle Up x 20
Warm Up Run 400m Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Crab Walk x 1 length Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 – Rest 60 seconds A3: Ring Push …
Warm Up Row 250m Then 2 Rounds w/ PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop in …
Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 8 @ 20X1 T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: FLR on Rings x 30-45 seconds – Rest 60 seconds …
