Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Deadhang from Pull Up Bar x 30 seconds Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5 seconds between singles – Proceed immediately to A2 A2: Double Under x max …
Warm Up Run or Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x 10 SA FLR x 20-30 seconds per Workout of the Day A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 30 seconds …
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3/2 Box Jump Over x 6 (24/20″) Row 12/10 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many rounds …
Warm Up Row 25/20 Cals Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3 …
