6.01.2018
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day A. CGBP – 1RM Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75% of Possible 1 RM Set 3 – 1 …
May 2018
5.31.2018
Warm Up Row 300/250m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Scap Pull Up x 5 Box Jump/Step Down x 3 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ …
5.30.2018
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 3 Then 2 Rounds of: Hang Power Clean x 5 (45/35) Front Squat x 4 Press x 3 Push Press x 2 Push Jerk x 1 Workout of the Day A. Clean & Jerk – Take 15-20 …
5.29.2018
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Walking Lunge x 50ft Prisoner Good Morning x 10 Bear Crawl x 50ft Workout of the Day A. 3 Sets Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. In …
5.26.2018
Workout of the Day In teams of 3, complete as many reps as possible. 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 x max reps …
5.25.2018
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Alternating Box Step Up x 10 Hi/Lo Plank x 60 seconds Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle …
5.24.2018
Warm Up Run or Row 250m Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Burpee x 5 SA DB OH Walking Lunge x 50ft Workout of the Day A. Hang Clean + Clean + Split Jerk -Take 15-20 minutes to build to a “heavy” set. B. For …
5.23.2018
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 SA Ring Row x 5 per @ 3011 Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ …
5.22.2018
Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Alt Box Step Up x 10 (24/20″) Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Complete as many Perfect Push Ups as possible in 60 seconds C. Complete 2 …
5.21.2018
Warm Up Row or Assault Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Prisoner Good Morning x 5 Squat Jump x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1 …