3.08.2017
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Bar Tap x 10 Squat to Stand x 5 Wall Walk x 2 Workout of the Day B. 5 Sets 1 Power Clean + 1 Front Squat @ 31X1 + 1 Front Squat @ 20X1 – Rest 2 minutes C. Complete rounds of 21, …
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Bar Tap x 10 Squat to Stand x 5 Wall Walk x 2 Workout of the Day B. 5 Sets 1 Power Clean + 1 Front Squat @ 31X1 + 1 Front Squat @ 20X1 – Rest 2 minutes C. Complete rounds of 21, …
Warm Up Jumprope 3 minutes Group Dynamic Drills Split Jerk Instruction Workout of the Day A. Every 90 seconds, for 9 minutes (6 Sets) Split Jerk x 1 B. Every 90 seconds, for 9 minutes (6 Sets) Push Press x 2 C. In teams of 2, with only 1 partner working at a time, partners …
Warm Up Row or Bike 3 minutes Then 2 Rounds of: Dislocate x 10 Bar Tap x 10 Walking Lunge x 1 length Workout of the Day A. 2 Rounds Front Racked DB Walking Lunge x 25ft TTB x 3-5 DB Power Clean x 2-3 Rest 2 minutes B. Pick one of this week’s Optional …
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 Pull Up x 5 (Strict CTB if possible) Box Jump Over x 7 (24/20) Station 2 Ground to Overhead x 5 (135/95lbs) Bar Facing Burpee x 7 …
Warm Up Jumprope 3 minutes Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 SA Bottoms Up KB Carry x 1 length Workout of the Day A. 4 Sets A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per …
Warm Up Run 400m Then 2 Rounds of: High Knees x 15m Buttkickers x 15m Single Unders x 60 seconds Workout of the Day A. EMOM for 8 minutes (2 Sets): Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Walking Lunge x 20 steps Station 4 – Deadhang …