Warm Up Row or Bike 25/20 Cals Then 2 Rounds of: Scap Pull Up x 5 SA KB OH Carry x 50ft per Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 @ 2011 Hi/Lo Plank 30 seconds Then 2 Rounds of: Dislocate x 10 OHS x 10 Workout of the Day Performance A. 3 Sets Nose to Wall HS Hold [...]

Warm Up Row or Run 250m Then 2 Rounds of: 3Pt PVC Hinge x 10 Dislocate x 10 YTW x 5 Workout of the Day Performance A. 4 Sets A1: Press x 3-4 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-40 [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Wall Walk x 1 Workout of the Day Performance A. 5 minutes – HSPU Practice B. EMOM for 8 Odd – [...]

Warm Up Row 500m or Run 400m Ankle and Hip Mobility Then 2 Rounds of: Elbow Rotations x 10 (5 per) Front Squat x 5 T Push Up x 10 Workout of the Day Performance A. 3 Sets Bar Tap x 10 Box [...]

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 – 300/250 Meter Row Station 2 – 1 Round of [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 5 SA KB Bottoms Up 90/90 Carry x 50ft Workout of the Day A. Complete as many Double Unders as possible in 2 [...]

Warm Up Run or Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1 (SLOW) Then 2 Rounds w/PVC of: Dislocate x 9 OHS x 7 Snatch Balance x 5 Workout of the Day [...]

Warm Up Row 30/20 Cals Ankle and Hip Mobility Then 2 Rounds of: Elbow Rotation x 10 (5 per) Front Squat x 5 (45/35lbs) Deadhang from Pull Up Bar 30 seconds A. 4 Sets A1: Front Squat x 3-4 @ 20X1 [...]

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: [...]