Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Ring Row x 10 Scap Push Up x 10 Workout of the Day A. 3 Sets A1: Strict CTB Pull Up x 6-8 – use assistance (Partnered or Banded) if needed. – Rest 60 seconds A2: L Sit Tuck to Extension x […]
Workout of the Day In teams of 3, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 5/3 Thruster x 10 (95/65) Run 150m Rest 5 minutes In teams of 3, partners alternate full rounds to complete as many rounds and reps as possible
Warm Up Row 500m Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10 Workout of the Day 16.4 Complete as many rounds and reps as possible in 13 minutes of: Deadlift x 55 (225/155) Wallball x 55 (20/14 to 10/9 target) Row x 55 Calories HSPU
Warm Up Row 500m or Run 400m Dynamic Drills Workout of the Day A. Alt TGU x 20 (smooth & steady) B. 1 minute of each for 30 minutes (6 Sets) Row Jumprope Singles Run (150m-ish) Bike or Bear Crawl Plank on Elbows or FLR
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Scap Push Up x 5 Box Jump/Step Down x 5 Push Press x 5 (45/35) Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets): Power Clean & Jerk x 1 – Start at 70% of 1RM and
Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 31X1 Wall Walk x 3 Workout of the Day A. 5 Sets A1: Front Squat x 2-3 @ 20X1 – Rest 60 seconds A2: Freestanding HS Hold x max time or Nose to Wall HS Hold x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Deadhang to Active Arch x 5 Squat to Stand x 5 T Push Up x 10 Workout of the Day A. 4 Sets A1: Weighted Pull Up x 3-4 @ 2111 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60
Workout of the Day In teams of 3, complete as many Wallball reps as possible in 15 minutes. Teams get 1 rower. The next partner may begin as soon as the rower is available. Row 30 Calories Wallball x 20 (20/14) Rest 5 minutes In teams of 3, complete as many BBJO as possible in15
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Squat to Stand x 10 Workout of the Day 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatch (75/55) 3 Bar Muscle Ups OR Complete as many rounds and reps as
Warm Up Row 300m Dynamic Drills Then Wall Walk x 3 Scap Pull Up x 10 Step Up x 5 per Workout of the Day A. 3-4 Sets for Quality HS Walk x max distance or Nose to Wall Shoulder Taps x 16-20 Single Leg Bounding x 1 length per Alt. Hanging Hip Touch x
