Justin

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 Ring Row x 5 @ 2111 T Push Up x 10 Dislocate x 5 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 […]

Workout of the Day In teams of 3, complete 4 sets for max reps/cals of: Row for Calories x 60 seconds Burpee Pull Up OR  Muscle Up x 60 seconds Thruster x 60 seconds Rest 60 seconds Teams get 1 erg and 1 barbell.  Team members rotate through the 3 work stations at 60 second

Warm Up Row 500m Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Step Up x 5 per Hang from Pull Up Bar x 30 seconds Workout of the Day A. 3-4 Sets A1: Nose to Wall Shoulder Taps x 16-20 or N2W HS Hold x 45-60 seconds A2: Rope Climb x 2-3

Warm Up Run 400m Dynamic Drills Then 2 Rounds Inchworm x 5 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1.1 – Rest 5-10 seconds between singles then proceed immediately to A2 A2: Tall Box Jump x 1.1.1.1.1 – Rest 2-3 seconds between

Warm Up Jumprope 3 minutes Dynamic Drills – Upper Body Then 2 Sets Y,T,W x 10 Arch Body Hold x 20 seconds Workout of the Day A. 4 Sets A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30-45 per – Rest 60 seconds B. 3 Sets B1: Chin Up

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Sumo Good Morning w/PVC x 10 Wallball x 10 Workout of the Day A. Every minute, on the minute, for 10 minutes: Odd – Deadlift x 7 @ 50% of 1RM Even – Run 150m Rest/Walk 5 minutes Every minute, on the minute,

Warm Up Run 400m or Row 500m Dynamic Drills Then Goblet Squat x 10 @ 32X1 Ring Row x 10 @ 2111 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds B. 3 Sets

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: STO x 7 (115/75) Double Under x 30 Row 200m Rest/Walk 5 minutes In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15

Warm Up Run or Row 250m Dynamic Drills Then Walking Lunge x 1 length Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. 3 Sets A1: Wtd Step Up x 6 per – Rest 60 seconds A2: Pull Up x max reps – Rest 60 seconds A3: Russian KBS

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Burpee Broad Jump x 1 length Workout of the Day A. 5 Sets A1: Power Clean x 2.2.2 – Rest 10 seconds between TnG Doubles A2: Double Under x max reps in 30 seconds – Rest 2