Workout of the Day In teams of 3, complete 5 rounds each for time of: Row 500 Meters or Run 400m Barbell Complex x 5 reps (135/95lbs – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press) – aim to finish all of these reps in 90 seconds. Burpee …
Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 3 minutes B. Every 2 minutes, for 6 minutes (3 sets): Front Rack Walking Lunge x 20 steps @ 20X0 C. Complete as many rounds and reps as possible in 5 minutes of: Double …
Warm Up Dynamic Drills Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 Run/Row 250m Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets) Hang Snatch + Snatch B. 4 Sets B1: Deadlift x 3-4 @ 21X1 – Rest 60 seconds B2: Strict HSPU x max reps …
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Supinated Ring Row x 5 @ 2111 Workout of the Day A. 5 Sets A1: Front Squat x 3-4 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x 8-10 @ 2111 – Rest …
Warm Up Row or Run 250m Group Dynamic Drills Then 2 Rounds of: Hang from Pull Up Bar x 30 seconds (Hip touches if possible) Inchworm x 5 Single leg Jumprope x 30 seconds per Workout of the Day A. 4 Sets A1: Weighted Pull-Up x 2-3 reps @ 21X0 – Rest 45 seconds A2: …
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Dislocates x 10 Seated Wall Slide x 10 T Push Up x 10 Workout of the Day A. 5 Sets A1: Press x 3-4 @ 20X1 – Rest 45-60 seconds A2: KBS x 15-20 Unbroken – Rest 45-60 seconds A3: Side Bridge x 30-45 …
