8.31.2018
Warm Up Run or Row 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 OHS x 15 w/ PVC Workout of the Day A. 3 Sets for Quality Rope Climb x 1-2 (legless if possible) SL KB RDL x 8 per @ 3011 FLR on Floor or Rings x …
August 2018
8.30.2018
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – Hold Bottom of Front Squat 30 Seconds + Barbell Overhead Hold Partner C – Bar Tap x 10 + Hi/Lo Plank Rotate stations when the rowing partner is done. Workout of the Day …
8.29.2018
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Supinated Hang 30 seconds 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 possible – accumulate …
8.28.2018
Warm Up Run, Row, Bike, Ski, or Jumprope for 3 minutes Then 2 Rounds of: 3pt PVC Hinge x 10 SA OH Walking Lunge x 50ft (Left) Scap Push Up x 10 SA OH Walking Lunge x 50ft (Right) Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3010 – Rest …
8.27.2018
Warm Up In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks Then, In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees Then 2 Rounds each of: Partner A – Walking Lunge x 50ft Partner B – Hang from Bar 30 seconds Workout of …
8.25.2018
Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m, Row 500m, or Assault Bike 25/20 Cals 15 Goblet Squats (53/35) 20 Shoulder to Overhead (75/55) -All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after …
8.24.2018
Warm Up Row 250m (No Straps) Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + …
8.23.2018
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Then 2 Rounds of: Snatch Grip RDL x 5 (45/35lbs) Hang Muscle Snatch x 5 Snatch Grip Push Press x 5 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1 – Rest 5-10 …
8.22.2018
Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 Broad Jump x 1.1 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 …
8.21.2018
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – FLR x 30 seconds + Jumprope Single Unders Partner C – Alt Box Step Up x 10 + Hang from Bar -Rotate when the running/rowing partner has completed the distance. Workout of the Day A. 3 …