Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Scap Push Up x 5 Walking Lunge x 25ft. Workout of the Day Workout 16.1. Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men […]
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: YTW x 5 Dislocate x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 20-30 seconds Deck Squat x 8-10 TGU x 3 per B. 3 Sets Row 500m Rest
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Seated Wallslide x 10 Box Jump/Step Down x 5 Workout of the Day A. EMOM for 9 (3 Sets) Min 1 – Double Under x 40-50 Min 2 – TTB x 10-15 Min 3 – Box Jump/Step Down x 10-15 B.
Warm Up Run 400m or Row 500m Dynamic Drills Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 6 Sets 3 Position Snatch – Pockets, Mid Thigh, Below the Knee. B. For time: Run 400m Then: Power Clean x 12 (135/95) STO x 12
Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then, in teams of 2 complete 2 sets each of: Alt Burpee x 10 Thruster x 15 (45/35) – Partner Hangs from Pull Up Bar Workout of the Day A. Back Squat x 5 Sets *Set 1 – 6 reps @ 65% *Set 2
Workout of the Day In teams of three, complete five rounds for time of: Row 1000m Double Under x 90 Thruster x 60 (95/65) 30 Box Jumps (24″/20″) -40 minute cap.
Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 10 Step Up x 10 (5 per) Support Hold on Rings or Bar x 20 seconds Workout of the Day A. 3 Sets for Quality of: A1: Toes to Bar x 10 A2: Alt Pistol x 6-10 A3:
Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Hang from Pull Up Bar x 30 seconds Wall Walk x 1 Workout of the Day A. 3 Sets A1: Kipping HSPU x 8-12 – Rest 45-60 seconds A2: Single Leg Bounding x 1 length per – Rest 45-60 seconds B. EMOM for
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 5 Scap Pull Up x 5 Scap Push Up x 5 Bar Tap x 5 Workout of the Day A. 2 Sets A1: Pronated Wide Grip Strict Pull Up x 4-6 – Rest 90 seconds A2: Pronated Strict Pull Up x 5-7 – Rest
Warm Up Run 400m Then 2 Rounds of: Squat to Stand x 10 Good Morning x 10 T Push Up x 10 Workout of the Day A. Every 90 seconds, for 12 minutes (8 Sets): Clean & Jerk x 1 – Start at 70% of 1RM and build. B. Today’s barbell comples is: deadlift x
