Warm Up 2 Rounds of: Row/Run 250m TGU x 2 per Scap Pull Up x 5 Workout of the Day A. 3 Sets A1: Strict Wide Grip Pull Up (Pronated) x 5-7 @ 2011 – Rest 60 seconds A2: Strict Pronated Pull [...]

Warm Up Row 250m (No Straps) Then 2 Rounds of: T Push Up x 10 Prisoner Good Morning x 6 Burpee Broad Jump x 2 Workout of the Day A. 3 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: [...]

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 Muscle Up x 3/2 (Strict if possible) HSPU x 6 (Strict [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 @ 2011 Workout of the Day A. 4 Sets A1: Ring Pull Up x 3-5 (Rings to Chest) – Rest 45 seconds A2: L-Sit [...]

Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds w/ PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 6 Sets High Hang Power Snatch x 3 + OHS x 1 @ 31X1 – Rest 2 [...]

Warm Up Run or Row 250m Then 2 Rounds of: Scap Push Up x 10 TGU x 1 per (SLOW) Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 45 seconds A2: Hollow Body Flutter Kicks x 30-45 [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Burpee Broad Jump x 3 TGU x 2 per Wall Walk x 1 Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 30-45 seconds Double Under x max reps [...]

Warm Up Row or Bike 2 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Scap Pull Up x 8 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 – Rest [...]

Workout of the Day In teams of 4, work together to complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 400m Station 2 – DB Hang C&J x 16 (8 per @ [...]

Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA OH Carry x 100ft per Workout of the Day A. 4 Sets Segmented Snatch Deadlift x 3 reps – Pause in [...]