Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Row 12/10 Cals Partner B – Deadhang from Pull Up Bar Partner C – FLR on Floor or Nose to Wall HS Hold Workout of the Day A. 2 Sets For max reps: A1: Strict Pronated-Grip Pull Ups – Rest 90 …
Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking Lunge x 12-16 steps – Rest 60 seconds B. 3 Sets for …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 12 minutes @ …
Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 7 @ 32X1 Ring Row x 5 @ 2111 (False Grip) Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single Arm Bent Row …
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 30 minutes of: Row 50 Cals or Run 500m w/ Medball (250m each partner) Thruster x 40 (95/65lbs) Pull Up x 30 Box Jump Over x 20 (24/20″) Farmers Carry x …
Workout of the Day In teams of 3, with only 1 person working at a time, 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) Burpee Box Jump Over x 20 (24/20″)
Warm Up In teams of 3, complete 2 Rounds of: Partner A – Run or Row 200m Partner B – Hang from Pull Up Bar Partner C – Wall Walk x 2 Workout of the Day A. 3 Sets A1: Push Press x 6-8 reps – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds …
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length T Push Up x 10 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate time if needed) Double …
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 30 minutes of: Run 500m w/ Medball (250m each partner) OR Row 50 Cals Wallball x 40 (20/14lbs to 10/9′ target) Power Clean x 30 (135/95) Box Jump Over x 20 …
