Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Inchworm x 3 Scap Pull Up x 10 Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds A2: Chin Up (Supinated) x 6-10 – Rest 90 seconds B. 3 Sets B1: Active Arch Bar …
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 Dislocate x 10 SA KBS x 5 per Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 10 minutes …
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 Ring Row x 5 @ 2111 (False Grip) Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Single Arm Bent Row x …
Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3/2 (Strict if possible) HSPU x 6 (Strict if possible) Row 12 Cals Rest 5 minutes, then: In teams of 2, alternate movements to complete as many rounds and …
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: Step Up x 5 per T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 …
