Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 SA OH Carry x 50ft per Row 15 Strokes Workout of the Day 10 minutes @ 80% of: Double Under x 30 Row 15 Strokes Burpee over the Erg x 5 Rest/Walk 5 minutes, then: 10 minutes @ 80% of: SA OH […]
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Run 250m Partner C – Scap Pull Up x 5 + Alt Box Step Up x 10 Rotate stations together after all teammates have completed the work for that station. Workout of the Day A. 2
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 7 @ 32X1 (45/35lbs) SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single Arm Seated Press
Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 Bar Facing Burpee x 6 Thruster x 9 (95/65lbs) Rest/Walk 5 minutes, then: In teams of 2 or 3, alternate full rounds to complete as
Warm Up Run 400m or Row 500m Then 2 Rounds of: Walking Lunge x 50ft Supinated Hang 30 seconds 3pt PVC Hinge x 10 Workout of the Day A. 4 Sets A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up x 8-10 @ 2011 – Rest
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Air Squat x 10 @ 31X1 Then 2 Rounds of: Alt Elbow Rotations x 10 Hang Power Clean x 5 Front Squat x 5 Workout of the Day Performance A. 5 Sets Set 1
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – TGU x 1 per (SLOW) Partner C – Jumprope Singles Workout of the Day A. In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1200m Double
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – Jumprope Singles Partner C – Scap Pull Up x 5 + Hi/Lo Plank Workout of the Day A. 2 Sets A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest
Warm Up Run or Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 SA Ring Row x 5 @ 2011 SA OH Walking Lunge x 50ft per Workout of the Day A. 4 Sets A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: L Seated Press x 8-10 @
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 STO (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 all teammates
