Workout of the Day In teams of 4, complete 5 sets each for time of: Run 250 Thruster x 15 (95/65) OR Wallball Pull Up x 12 (CTB if possible) Rest All team members start in a different station but can’t rotate until ther person in front of them has completed their task.
Warm Up Jumprope 3 minutes Then 2 Rounds Walking Lunge x 1 length Wall Walk x 2 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Farmers Carry x 60m AHAP – Rest 45-60
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Bar Tap (Kips) x 10 KBS x 10 Workout of the Day A. 5 Sets A1: Power Clean + Clean – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 2
Warm Up Row or Run 400m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 5 @2111 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Reverse Fly x 8-10 – Rest 60
Warm Up Run, Row, Bike, or Jumprope 2 minutes Then Alt TGU x 10 Alt KB Snatch x 10 Workout of the Day A. 12 minutes @ 85% of: Alt TGU x 4 Double Under x 30 Run 150m Rest/Walk 5 minutes 12 minutes @ 85% of: Row 200m Burpee Over the Erg x 5
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
