Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Ring Scap Pull Up x 5 Alt Step Up/Step Down x 10 Russian KBS x 15 Workout of the Day A. 3 Sets A1: Ring Pull Up x 3-5 @ 2111 – Rest 60 [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Alt SA KB Press x 10 (5 per) Run or Row 150m Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 90 seconds A2: Side [...]

Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k (1 person working at a time. split work any way) Clean [...]

Warm Up 2 Rounds of: Scap Push Up x 5 OH Walking Lunge x 1 length Supinated Ring Row x 5 Bear Crawl x 1 length Workout of the Day A. 4 Sets A1: L Seated SA Press x 6-8 per @ 20X1 – Rest 60 [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 6 Sets Hang Power Snatch (Mid Thigh) x 3 + OHS x 1 @ 31X1 – Rest 2 minutes [...]

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 30X1 [...]

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Good Morning x 10 Workout of the Day A. 3 Sets A1: Strict Wide Grip Pull Up (Pronated) x 5-7 @ 2011 [...]

Warm Up Row 300/250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up OH KB Carry x 50ft per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 [...]

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- Muscle Up x 3/2 HSPU x 6 Station 2- Ground to [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Bear Crawl x 1 length Scap Push Up x 5 Workout of the Day A. 4 Sets A1: Ring Pull Up x 3-5 (Rings to Chest) [...]