Warm Up Run 250m Then 2 Rounds of: Scap Push Up x 10 Bar Tap x 10 Walking Lunge x 50ft Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 FLR on Floor or Rings x 45-60 seconds B. For time: Run 400m 4 Rounds of …
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals Partner B – FLR on Floor Partner C – Bottom of Goblet Squat Hold Workout of the Day A. 4 Sets A1: Push Press x 4-6 – Rest 30 seconds A2: Hollow Rocks/Hold x 30 seconds – Rest …
Warm Up Run or Row 250m Then 2 Rounds of: Bear Crawl x 50ft Supinated Ring Row x 5 Walking Lunge x 50ft Dislocate 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 …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA KBS x 10 per 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 A3: Russian …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 Row 15 Strokes FLR on Floor x 30 seconds Workout of the Day A. 3 Sets A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds A2: Chin Up (Supinated) x max reps in …
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: Run 1200m Double Under x 90 Wallball x 60 (20/14lbs to 10’/9′ target) Power Clean x 30 (135/95lbs) Muscle Up x 20 or Burpee Pull Up (CTB)
Warm Up Row 250m Then 2 Rounds of: Wall Walk x 2 Squat to Stand x 4 Scap Pull Up x 6 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Deck Squat x 6-8 False Grip Ring Pull Up OR False Grip Ring Row …
Warm Up Row 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 Good Morning x 10 Plate Hop x 10 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1 – Rest 5-10 seconds between singles A2: Double Under x max reps in 30 seconds B. Complete as many rounds and …
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – Test 1RM Perform the following reps and percentages: Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 2 reps @ 80-85% Set 4 – 1 rep @ …
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: TGU x 2 per Hang from Bar x 30 seconds Workout of the Day A. 3 Sets Rope Climb x 1-2 Alt Pistol x 8-10 “Tall” Box Jump x 1.1 B. For time: Run 800m Burpee Box Jump Over x 20 (24/20″) Run 800m
