Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Muscle Up x max reps in time remaining Rest 5 …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Push Up x 10 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: Farmers Carry x 100ft AHAP – Rest …
Warm Up Row or Assault Bike 25/20 Cals Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) 3 Position Snatch (Mid Thigh, Above the Knee, Below the Knee) + OHS x 1 @ 31X1 B. 5 Sets – …
Warm Up Row or Assault Bike 25/20 Cals Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 @ 20×1 SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x …
Warm Up Jumprope 3 minutes Then 1 Round of: Walking Lunge x 50ft Deadhang x 30 seconds Wall Walk x 1 Workout of the Day A. 3 Sets Bar Tap x 10 Nose to Wall HS Hold x 30-45 seconds Alt Cossack Squat x 8-10 B. EMOM for 6 (3 Sets) Odd – Pronated Chin …
Warm Up Row 300/250m (No Straps) Dynamic Drills Then 2 Rounds of: Dislocate x 10 TGU x 2 per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds B. In teams of 2, partners alternate …
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 30 Row 15/12 Cals HSPU x 10/8 Rest 6 minutes In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in …
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 10 Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull Up x 1-2 @ 20X1 At the top of the next minute… 30 Seconds of Strict Pull Ups for Max Reps At …
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Below the Knee) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift Set 1 – 50% …
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: T Push Up x 10 Goblet Squat x 8 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest 60 seconds B. 3 …
