4.07.2017
Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Crab Walk x 1 length Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 – Rest 60 seconds A3: …
April 2017
4.06.2017
Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Bar Tap x 10 Workout of the Day A. 4 Sets Segmented Clean Deadlift x 3-4 – Pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between. B. …
4.05.2017
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: Good Morning x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 6 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Active Arch Row x …
4.04.2017
Warm Up Jumprope 3 minutes Then, in teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Scap Pull Up x 5 + Deadhang for time remaining Partner C – FLR on floor -rotate stations when the rowing partner has completed the distance. Workout of the Day A. 3 …
4.03.2017
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: OHS x 10 Ring Row x 5 (False Grip) Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds B. In teams of 2, partners …
4.01.2017
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 (250m each) Wallball x 40 (20/14lbs to 10/9′ target) Pull Up x 30 (CTB if possible) Burpee Box Jump Over x 20 (24/20″) Plate Pinch Carry …