8.20.2018
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Push Up x 10 SA KB Push Press x 5 + 5oft Carry (Left) SA Ring Row x 5 per @ 2011 SA KB Push Press x 5 + 5oft Carry (Right) Workout of the Day A. Press – Test 1RM For the Press, perform …
August 2018
8.18.2018
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 SA DB Thruster x 60 (50/35lbs – switch hands every 5 reps) Power Clean x 30 (135/95) Muscle Up x 20 …
8.17.2018
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – FLR Partner C – Hang 30 seconds + Jumprope Singles Workout of the Day A. 3-4 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Double Under x max reps …
8.16.2018
Warm Up Row or Run 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the Day A. Every 2 minutes, for 14 minutes (7 Sets) – Snatch x 1 + OHS x 1 @ 31X1 B. In teams of 2, partners alternate to complete 3 …
8.15.2018
Warm Up Ankle, Hip, and Front Rack Mobility In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Jumprope Single Unders Partner C – Front Squat x 10 (45/35lbs) + FLR -Rotate stations when the rowing/running partner completes the distance. Workout of the Day A. 6 Sets – …
8.14.2018
Warm Up Row 20/15 Cals (No Straps) Then 2 Rounds of: Hang 30 seconds Wall Walk x 2 TGU x 1 per (SLOW) Workout of the Day A. 3 Sets for Quality A1: Bar Tap x 12 A2: Hollow to Arch Rolls x 12 A3: Freestanding HS Kick Up or Nose to Wall Hold x …
8.13.2018
Warm Up Jumprope 3 minutes Then 2 Rounds of: Lying External Rotation x 8-10 per @ 2020 SA Push Press x 5 + 50ft OH Carry per Workout of the Day A. 6 Sets Press @ 20X1 Set 1 – 3 reps @ 75% Set 2 – 2 reps @ 80% Set 3 – 1 …
8.11.2018
Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m w/ Medball (20/14lbs) Station 2 – Muscle Up x 4/3 + Strict HSPU x 8/6 OR 1 Round of Cindy Station 3 – …
8.10.2018
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – TGU x 1 per Partner C – Hang from Bar 30 seconds + Air Squat x 10 Workout of the Day A. 4 Sets A1: Wtd Step Up x 6 per – Rest …
8.09.2018
Warm Up Run, Row, Bike, or Ski 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of: Segmented Power Snatch x 3 Alt. Box Step Up x 10 -for the Segmented Snatch pause in the following positions for 1 to 2 seconds: Mid Shin, Above …