Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 Push Press x 10 (45/35) Workout of the Day A. Every 2 minutes, for 12 minutes (6 Sets) – Split Jerk x 2 – hold the receiving position for 1-2 seconds before recovering. B. 3 Sets B1: […]
Warm Up Row 300m Then 2 Rounds of: Inchworm x 5 Squat to Stand x 5 Box Jump/Step Down x 5 Good Morning x 5 Workout of the Day A. Power Clean – Take 10 minutes to build to a heavy single. B. EMOM for 10 Odd – Power Clean x 5 @ 65-70% of
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Rounds Goblet Squat x 5 @ 32X1 Burpee Broad Jump x 1 length Workout of the Day A. Back Squat Every two minutes, for 10 minutes (5 Sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set
Workout of the Day Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Immediately followed by… B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-Bar Pull-Ups Partner A begins, and as soon as they
Warm Up Run 400m or Row 500m Then 2 Rounds Scap Pull Up x 10 Bar Tap x 10 Dislocate x 10 Workout of the Day A. 3 Sets A1: Wide Grip Pronated Pull Up x 5-7 – Rest 60 seconds A2: Supinated Grip Pull Up x 5-7 – Rest 60 seconds A3: Kipping CTB
Warm Up Run 250m Then Alt TGU x 10 Scap Pull Up x 10 Wall Walk x 2 Workout of the Day A. 3 Sets A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds A2: Active Arch Hang – accumulate 20-30 seconds – Rest 45-60 seconds B. 6 Sets 1 Power Clean +
Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 32X1 Box Jump/Step Down x 5 Workout of the Day A. Back Squat Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 OHS x 10 KBS x 10 Workout of the Day A. EMOM for 12 minutes Odd – Wallball x 12-15 Even – Double Under x 30 OR max reps in 30 seconds Rest 4 minutes EMOM for 12 minutes Odd – Deadlift x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Push Press x 6-8 – Rest 45-60 seconds A2: Double Under x 40-50 OR max reps in 40 seconds – Rest 60 seconds A3: Hollow Rocks/Hold
Workout of the Day In teams of 3, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: STO x 7 (115/75) Burpee over the Bar x 9 Row 12/10 Cals Rest 5 minutes, then: In teams of 3, alternate full rounds to complete as many rounds and reps
