Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Seated Wallslide x 10 Scap Push Up x 10 Workout of the Day A. 3 Sets A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 4 Ring Row x 6 Wallball x 8 Workout of the Day A. 10 minutes @ 85% of: TTB x 5 Alt KB Snatch x 10 Row 15 Strokes Rest/Walk 5 minutes 10 minutes @ 85% of: Burpees x 5 Wallball x 10
Warm Up Row 250m Dynamic Drills Then Goblet Squat x 10 @ 30X1 Dislocate x 10 Good Morning x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: SA Trap 3 Raise x 8-10 per @ 3010 – Rest 60 seconds B. 4 Sets
Workout of the Day In teams of 4, complete 4 sets each of: Row 30/25 Cals Wallball x 25 (20/14) Burpee Box Jump x 15 (24/20)
Warm Up Row 250m Dynamic Drills Then Squat to Stand x 10 KBS 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 3 seconds between jumps
Happy Thanksgiving! Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Burpee Pull Up x 5 (OR Muscle Up x 3) + Double Under x 30 Station 2 – Alt KB Snatch x 10 + Box Jump
Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Bear Crawl x 1 length Hang from Pull Bar x 45 seconds (accumulate if needed) Workout of the Day A. 3 Sets A1: Weighted Pull Up (Pronated) x 2-3 reps @ 21×1 – Rest 60 seconds A2: Strict Pull Up (Pronated) x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 1 length per Workout of the Day A. 5 Sets A1: Push Press x 4-6 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds A3: Double Under
Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 42X1 Ring Row x 8 @ 2111 (False Grip if possible) Workout of the Day A. 4 Sets A1: Back Squat x 2-3 @ 42X1 – Rest 60 seconds A2: Lying External Rotation x 8-10
Workout of the Day In teams of three, complete five rounds for time of: Row 1000m or Run 800m Double Under x 90 Power Clean x 60 (95/65) Front Squat x 30 (95/65) -45 minute CAP. Only one member of the team may be working at a time, and no member may begin the next movement
