Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Seated Wallslide x 10 SA Ring Row x 5 per @ 2111 Prisoner Good Morning x 5 Workout of the Day A. 4 Sets A1: Press x 2-3 @ 20X1 – Rest 60 seconds A2: Couch Stretch x 60 seconds per – Rest …
Warm Up Row 250m (No Straps) Then, Jumprope 3 minutes Min 1 – Single Hops Min 2 – Single Leg Single Hops Min 3 – Double Unders Then, Perform 10 Alternating TGU Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. EMOM for 30 minutes (6 Sets) Min …
Warm Up Run 250m Dynamic Group Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) T Push Up x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Front Squat x 3 @ 20X1 – Rest 90 seconds A2: Dynamic Push Up …
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Wallball x 50 (20/14lbs to 10/9′ target) Run 400m (Relay) Pull Up x 40 (CTB if possible) Run 400m Ground to Overhead x 30 (115/75lbs) Run 400m …
Warm Up Row 2 minutes Then 2 Rounds of: Couch Stretch x 60 seconds per SA Ring Row x 5 per @ 2111 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3011 – Rest 60 seconds A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 60 seconds A3: …
Warm Up Run or Row 250m Then 2 Rounds w/ PVC of: Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 Workout of the Day A. 6 Sets Hang Power Snatch x 2 (Mid Thigh + Below the Knee) + OHS x 1 @ 31X1 B. Complete as many rounds and reps as …
Warm Up In teams of 2, partners alternate sets of 20 to complete 40 Jumping Jacks Then, In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees Then 2 Rounds each of: Partner A – Walking Lunge x 50ft Partner B – Hi/Lo Plank 30 seconds Ankle, Hip, and Front …
Warm Up Row or Run 250m Then 2 Rounds of: Prisoner Good Morning x 5 Alt. Box Step Up x 10 Bar Tap x 10 Workout of the Day A. 3 Sets A1: Ring Pull Up x 3-5 @ 2111 – Rest 60 seconds A2: Alt. Pistol x 8-10 – Rest 60 seconds B. EMOM …
Warm Up Row 250m (No Straps) Then 2 Round of: Seated Wallslide x 10 Scap Push Up x 10 Front Rack & OH Carry x 200ft (100ft per) Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 90 seconds A2: Side Bridge x 30-45 seconds per – Rest 90 …
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 800m or Row 1000m Front Squat x 30 (115/75lbs) Pull Up x 30 (CTB if possible)
